WODs February 16th – 22nd

Burpees 1

SUNDAY

WOD:

Sunday Fun Day!

MONDAY

WOD:

STRENGTH:

12  minutes to find a 1 RM Snatch

-then-

EMOM 7 minutes:
2 Snatches at 85% of 1 RM

-then-

E2MOM 10 minutes:
5 Snatch Pulls @120% of 1 RM

TUESDAY

WOD:

STRENGTH:

15 minutes to:
find a 1 RM Sumo Deadlift
Complete 5 Chest to Bar Pullups after every attempt (up to 30 total reps)

CONDITIONING:

JT
21-15-9
Handstand Pushups
Ring Dips
Pushups

*20 minute cutoff

WEDNESDAY

WOD:

STRENGTH:

12 minutes to find a 6 RM Back Squat

-then-

1 set of 20 reps at 75% of above, or add 5# to last week’s 20 RM

CONDITIONING:

20-15-10
Deadlift (225/155#)
Front Rack Lunges (135/95#)

*15 minute cutoff

THURSDAY

WOD:

MOBILITY:

12 minutes of shoulder opening drills

CONDITIONING:

20 minute AMRAP:
8 Push Press (115/75#)
12 Burpee Box Jumps (20/18″)
30 Double Unders

FRIDAY

WOD:

SKILL:

8 minute instruction on the Kipping Pullup

8 minute EMOM:
1 set of Pullups

* Your coach will help you determine your target number of 1-8 reps for your sets

STRENGTH:

18 minute EMOM:
1st minute: 8 Toes to Bar
2nd minute: 5 Over Head Squats (115/70#)
3rd minute: 5 Romanian Deadlifts + 5 Pendlay Rows (165/115#)

SATURDAY

WOD:

STRENGTH / CONDITIONING:

Partner WOD:
10 rounds with a 3 minute clock per round:
Row 500/400 meters
AMRAP Front Squats (185/125#)

* P1 completes a 3 minute round while P2 rests.  Then P2 completes a 3 minute round while P2 rests. At the end, each partner will have performed 5 rounds.  Score is total Front Squats. Racks may be used.

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