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

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