February 28th – March 5th

barbell

SUNDAY

Sunday Fun Day!

*3 pm surprise WOD*

MONDAY

Overhead Squat Cycle

Week 1 of 8

10 x 5

Load: Use Approximately 75% of 1RM for all sets. Intent is to find a load that is tough but doable without misses, and use that load for all 10 sets.

TUESDAY

AMRAP 12

Buy-in: 20 Handstand Pushups

-then in remaining time-

20-sec L-sit hold

30 Double Unders

WEDNESDAY

“Partner Med Ball Olympics”

In teams of 2:

1600 m Medicine Ball Relay Run

50 Pullups Weighted with Med Ball

100 Partner Wall Ball Shots

200/150 Pushups Weighted with Med Ball

300 m Walking Lunges (only partner with Med Ball may lunge team forward)

100 m Sprint to finish

Med Ball @ 20/14#

**Only one partner works at a time.

THURSDAY

12 min to find a 1RM snatch + OHS

-then-

“Snatch DT”

5 RFT

12 Snatch Grip Deadlifts

9 Hang Power Snatch

6 Overhead Squats

**barbell @ 115/75 lb

FRIDAY

CrossFit Open WOD

16.2

SATURDAY

5 Rounds for max load (not for time):

5 Shoulder Press

2 Deadlifts

10 Chest to Bar Pullups

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