Monday 2/20

“Conditioning”

3 Rounds For Time:
1000m Bike
21 Kettlebell Swings (55/35)
12 Pull-Ups

Time Cap: 15:00
Silver: Ast. Pull-Ups, 35/26lbs
Bronze: Ring Row, 26/15lbs

3 Rounds For Time:
1000m Bike
21 Burpees
12 Kettlebell Sumo Deadlift High-Pull (55/35)

 

Tuesday 2/21

“Strength”

Back Squat
E2MOM x 12
8-6-4-8-6-4
Build in Weight
Ex: 100-120-140-110-130-150lbs

“Conditioning”

For Time:
21 Power Clean (135/95)
21 Front Squat (135/95)
75 Double Unders
15 Power Clean (135/95)
15 Front Squat (135/95)
75 Double Unders
9 Power Clean (135/95)
9 Front Squat (135/95)
75 Double Unders

Silver: (95/65), 40 DU
Bronze: (65/45), 150 Single Unders

 

Wednesday 2/22

“Strength”

EMOM x 12
Min 1: 4 Bench Press
Min 2: 5/5 Single Arm Bent Over Row

“Conditioning”

Partner WOD
20min AMRAP
Trade Every 10 Reps
20 Calorie Row
20 Shoulder To Overhead (95/65)
20 Box Step Ups (24/20)
20 Ring Row/Inverted Row

Silver: 75/55, 24/20″
Bronze: 55/45, 20/16″

 

Thursday 2/23

“Conditioning”

24Min EMOM
Min 1: :45 Shuttle Run
Min 2: 20 Sit-Ups
Min 3: 10 Alternating Samson Lunge
Min 4: :45 Bike
Min 5: :30 Handstand Hold
Min 6: :30 Squat Hold

“Mobility”

10 minutes of coach-led mobility

 

Friday 2/24

TBA
Open WOD 23.2

 

Saturday 2/25

TBA

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