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
