Training February 4th- 10th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Pullup Cycle: Week 2 Day 1

Find a 1RM Snatch

-then-

“Isabel”

For time:

30 Power Snatches@ 135/95 lb

Time Cap: 10 min

TUESDAY

Pullup Cycle: Week 2 Day 2

-then-

Find a 3RM Back Squat

-then-

3 sets x 6 reps each leg, Bulgarian Split Squats

WEDNESDAY

“Hildy”

100/75 Calorie Row

75 Thrusters @ 45/35#

50 Pullups

75 Wall Ball Shots @ 20/14#

100/75 Calorie Row

*Time Cap: 40 min

*Start at the exercise your coach assigns to you, and then complete the list of exercises in any order. You must complete all reps of an exercise before moving to the next exercise. You may not do both rows back to back.

Rx+: Wear a 20/15# Vest.

THURSDAY

Thursday Skill Day

Skill Work on Muscle-Ups

-then-

E1.5MOM for 12 Rounds

1-4 Muscle-ups, you choose the quantity and difficulty

FRIDAY

Pullup Cycle: Week 2 Day 2

-then-

AMRAP 12

8/6 Handstand Pushups

10 Lateral Box Jump Overs @ 20”/18”

SATURDAY

“Hard Labor”

Teams of 3

AMRAP 30

100/75 Cal Row

100 Power Cleans @ 135/95#

100/75 Cal Row

80 Push Jerks @ 135/95#

100/75 Cal Row

60 Front Squats @ 135/95#

100/75 Cal Row

40 Squat Clean Thrusters @ 135/95#