WODs February 2nd – 8th

Jan wods

SUNDAY

WOD:

Sunday Fun Day!

MONDAY

WOD:

SKILL:

10 minutes practice on Double Unders

CONDITIONING:

CrossFit Open Workout 13.2
10 minute AMRAP:
5 Push Press or Jerk (115/75#)
10 Deadlifts (115/75#)
15 Box Jumps (24/20″)

TUESDAY

WOD:

STRENGTH:

15 minutes to find a 1RM Power Clean + Push Jerk

CONDITIONING:

3 rounds for time:
15 Chest to Bar Pullups
12 Lateral Burpee Box Jumps (20/20″)
9 Back Squats from the ground (185/115#)

*15 minute time cap

WEDNESDAY

WOD:

STRENGTH:

15 minutes to find a 2RM Front Squat

-then-

5 minute EMOM:
6 Front Squats @ 65% of 2RM from above

-then-

3 x 5 Good Mornings

THURSDAY

WOD:

CONDITIONING:

1 minute of Pushups
2 minutes of Wall Ball Shots (20/14#)
3 minutes of Toes to Bar
4 minutes of ME L-sit
5 minutes of Muscle Ups

MOBILITY:

5 minutes of foam rolling

FRIDAY

WOD:

STRENGTH / CONDITIONING:

With a 12 minute running clock:
25 Hand Stand Pushups
50 GHD Situps
With remaining time find a 2RM Back Squat

-then without rest-

With a 12 minute running clock:
50 calorie Row
100 Double Unders
With remaining time find a 2M Deadlift

SATURDAY

WOD:

STRENGTH:

15 minutes instruction on Power Snatch and Power Clean + Push Jerk

CONDITIONING:

Partner WOD
Isabel + Grace:
As a team, complete 30 Snatches 135/95#

-then immediately-

As a team, complete 30 Clean and Jerks

*Each partner must perform a minimum of 10 reps of each movement

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