Monday 2/26
“CONDITIONING”
EMOM 32 minutes:
Min 1: 12 DB Box Step-overs (53’s/35’s)
Min 2: 10 TTB
Min 3: 15/12 Cal Bike
Min 4: Rest
Elite: 18/15 cal bike, 5 BMU
Silver: 40/30lbs, 12/9 Calorie Bike, Hanging
Knee Raises
Bronze: BW Step-Overs, Candlesticks
Tuesday 2/27
“STRENGTH”
EMOM 10
Min 1: 5 Bench Press
Min 2: DU Practice
-Build to Heavy 5 Of the Day
“CONDITIONING”
8 Rounds For Time:
8 Thrusters (95/65lbs)
32 Double- Unders
12 Min Time Cap
Elite: Go Faster
Silver: 75/55lb, 64 Singles
Bronze: 45/35lb, 64 Singles
Wednesday 2/28
“CONDITIONING”
For Time:
3k Row
80 KBS (53/35)
60 Sit-ups
40 Burpees Over Bar
20 Deadlifts (155/105)
3k Bike
Partner Option: Trade Reps As Needed
Indy Option: Cut Reps in Half
Time Cap: 30 Mins
Silver: 44/25lbs KB, 135/95 DL
Bronze: 25/15lb KB, 95/65 DL
Thursday 2/29
Mobility WOD
EMOM 24
Min 1: Easy Bike
Min 2: 30s Pigeon Pose Each Side
Min 3: 8 Empty Bar Back Squats
Min 4: Easy Bike
Min 5: 120′ OH Carry/Side
Min 6: Banded Shoulder Stretch
Friday 3/1
Open WOD 24.1
Saturday 3/2
Will be programmed 3/1.
