Monday 2/21
“Strength”
E2MOM x 5
5 Hang Power Snatch + 3 OHS
“Conditioning”
12 AMRAP
20 Alt. DB Snatch (50/35)
8 Burpee Box Jump OVer
8 Pull-Ups
Silver (40/30) Ring Rows/Ast. PU
Bronze (25/20) Ring Rows, Burpee Step-Over
Tuesday 2/22
“Strength”
16 EMOM
Min 1: 6 Candle Stick Roll-Ups or 3/3 to Pistol
Min 2: Max Support Tuck or L-Sit Hold on Ring or Parallete
Min 3: 6-10 Dips on Rings or Box
Min 4: 12 Hollow Body Rocks
“Conditioning”
Annie RX
50-40-30-20-10
Double Unders
Sit-Ups
(10:00 Cap)
Annie Scaled
100-80-60-40-20
Single Unders
50-40-30-20-10
Sit-Ups
Wednesday 2/23
“Strength”
Every :90 x6
1 Power Clean + 2 Front Squats
Build in Weight
“Conditioning”
At 0:00
Partner WOD
Trade Reps
150 Wallballs For Time (20/14)
At 10:00
Partner “Grettel”
10 Rounds
3 Clean and Jerks (135/95)
3 Burpees Over Bar
* Trade Rounds
Silver: 115/85
Bronze: 75/55
Thursday 2/24
“Conditioning”
20 min AMRAP
15 Calorie Row
10 Air Squats
15 Russian KB Swings (53/35)
10 Push-Press (45/35)
*Move through at moderate intensity
“Mobility”
2-3 Rounds
1:00 Bottom of Sumo Squat
1:00 Banded Lat Stretch L
1:00 Banded Lat Stretch R
1:00 Couch Stretch L
1:00 Couch Stretch R
1:00 Pigeon L
1:00 Pigeon R
Friday 2/25
TBA
Open WOD 22.1
Friday Night Lights At 6:00pm
Saturday 2/26
TBA
