WODS FEBRUARY 8-14

SUNDAY

Sunday Fun Day!

MONDAY

STRENGTH:

Back Squat
5×6 @ 60, 65, 70, 75, 80%

-then-

Not for time:
30 Bulgarian Split Squats, each leg, holding Dumbbells/Kettlebells

TUESDAY

14.3 Open Workout

AMRAP 8 min
10 Deadlifts @ 135/95#
15 Box Jumps @ 24”/20”
15 Deadlifts @ 185/135#
15 Box Jumps @ 24”/20”
20 Deadlifts @ 225/155#
15 Box Jumps @ 24”/20”
25 Deadlifts @ 275/185#
15 Box Jumps @ 24”/20”
30 Deadlifts @ 315/205#
15 Box Jumps @ 24”/20”
35 Deadlifts @ 365/225#
15 Box Jumps @ 24”/20”

*Done trainer/athlete style in heats. Your rep counter may help you load weights. No staging of weights.

 WEDNESDAY

15 min to find a 3RM Push Press

-then-

EMOM5
3 Push Press @75% of 3RM

-then-

4 RFT
10 Kettlebell Snatches (5R/5L)@ 70/53#
100m Sprint

THURSDAY

SKILL

10 min instruction and practice on Double-Unders

CONDITIONING:

7 Rounds
30 sec ME Double-Unders
30 sec rest
30 sec ME Hand Release Pushups
30 sec rest
30 sec ME Wall Ball Shots  @ 25+/20#
30 sec rest

20 minute AMRAP
P1: Row for calories
P2: ME Rope Climbs

Scored by total Rope Climbs

First Row is 50 cal for each partner, next Row is 40 cal, then 30, 20, 10.