WODs February 23rd – March 1st

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SUNDAY

WOD:

Sunday Fun Day!

MONDAY

WOD:

CONDITIONING:

Every 30 seconds for 10 minutes:
1st 30 seconds: 5 Ring Pushups
2nd 3o seconds: 10 Double Unders

rest 2 minutes

Every 30 seconds for 10 minutes:
1st 30 seconds: 5 Burpees
2nd 30 seconds: 5 Pullups

TUESDAY

WOD:

STRENGTH:

15 minutes to find a 4RM Back Squats

-then-

1 set of 20 reps at 72% of above, or add 5 lbs to last week’s 20RM

-then-

3 rounds NOT for time:
10 GHD Situps
12 Hip Extensions

WEDNESDAY

WOD:

MOBILITY:

Coach-led drills preparing for Over Head Squats

STRENGTH:

10 minutes to find a 3RM Over Head Squat

CONDITIONING:

12 minute AMRAP:
Run 200 meters
5 Chest to Bar Pullups
10 Over Head Squats (105#/70#)

THURSDAY

WOD:

SKILL:

21 minute EMOM:
1st minute: Inverted Hang to Back Lever
2nd minute: 3 Box Jumps @ very high
3rd minute: 3 deficit Handstand Pushups

FRIDAY

WOD:

Open WOD 14.1

SATURDAY

WOD:

Saturday Fun Day!

*For the duration of the Open: Sunday Fun Day will move to Saturday!  Sunday is now Open Event Day!

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