Monday 2/28
“Strength”
Every :90 x 6
1 Clean + 1 Hang Clean + 1 Jerk
Build in weight, can be squat or power
“Conditioning”
For Time:
2 Rounds
10 Thrusters (95/65)
12 Toes To Bar
Immediately Into
2 rounds
10 Thrusters (95/65)
8 Pull-Ups
Immediately Into
2 rounds
10 Thrusters
4 Bar Muscle-Ups
Silver: 75/55
Bronze: 55/45
Tuesday 3/1
“Strength”
16 EMOM
Min 1: 30sec Hollow Body Hold
Min 2: 7-12 Dips (Rings/Parallete)
Min 3: 20sec Bottom of Push-Up Hold
Min 4: 8-10 Dual KB Bent Over Row
(15:00)
“Conditioning”
10 AMRAP
50 Double Unders
15/12 Calorie Row
8 Burpees Over the Rower
Silver: 100 Singles
Bronze: 75 Singles 10/8 Cal Row
Wednesday 3/2
“Strength”
EMOM x 10
3 Hang Power Snatches
Choose weight, can build in weight
“Conditioning”
Partner WOD
15 AMRAP
50 Deadlift (155/105)
50 Walking Lunges (no weight)
50 Partner WB Sit-Ups
*Trade Reps
Silver:115/85
Bronze: 95/65
Thursday 3/3
“Conditioning”
4 Rounds
2:00 Row
10 Inchworms w/ Push-Up
2:00 Bike
10 Push-Press (Empty Bar)
“Mobility”
Use Lacross Ball:
Overhead Rib Mobilization w/ Lacrosse Ball
Smash the Pecs
Smash the Lats
Smash the Traps
Use a Band:
Banded Couch Stretch on Rig
Banded Hip Mobilization on Rig
Banded Lat Stretch
Banded Pec Stretch
20:00
Friday 3/4
TBA
Open WOD 22.1
Saturday 3/5
TBA
