Monday 2/27
“Strength”
Back Squat
E2MOM x 12
6-4-2-6-4-2
“Conditioning”
3 Rounds For Time:
15 Deadlifts (115/85)
15 Push-Jerks (115/85)
25 Calorie Bike
Silver: 95/65
Bronze: 55/45, 20 Cal Bike
Tuesday 2/28
“Strength”
EMOM x 12
Min 1: 3 Bench Press
Min 2: 5/5 Single Arm Bent Over Row
“Conditioning”
15-12-9-6-3
Chest To Bar Pull-Ups
Box Jumps (24/20)
Silver: Pull-Ups
Bronze: Ring Rows, Step Ups
Wednesday 3/1
“Conditioning”
Teams of 2. Trade every 1:00
Minutes 0-10
Max Meter Row
Minutes 10-13
REST
Minutes 13-25
5 Burpees
10 Wall Balls (20/14)
20 Double Unders
Minutes 25-28
REST
Minutes 28-34
10 Kettlebell Swings (55/35)
10 Alt. Reverse Goblet Lunge (55/35)
Silver: 35/26
Bronze: 26/15
Thursday 3/2
“Conditioning”
23 min AMRAP
1000m Bike
20 Sit-Ups
15 Barbell Good Mornings (45/35)
30 Alternating Shoulder Taps
10 Air Squats
10 Strict Press (45/35)
“Mobility”
10 minutes of coach-led mobility
Friday 3/2
TBA
Open WOD 23.3
Saturday 3/3
TBA
