Full week Feb 24th

February 23, 2020

 

MONDAY

 

WOD 1
Back squat
8 at 70%
8 at 75%
6 at 80%
6 at 85%

WOD 2
AMRAP 15:00
15 Wall balls 6/9kg
15 Pull ups
15 DB front squat 15/22.5kg
15 Hand-release push ups

 

 

 

TUESDAY

 

WOD 1
EMOM x 10:00
2 Power clean + Jerk
5:00 build, 5:00 across
- Heavier than last week

WOD 2
EMOM x 8:00
1) 13/16 Cal bike
2) 14 DB snatch 15/22.5kg


4:00 Rest

EMOM x 8:00
1) 50 Double unders
2) 10 Hang power cleans 35/50kg

 

 

 

WEDNESDAY

 

WOD 1
5 Sets
6 DB bench press
1 Legless rope climb

Notes: Legless rope climb scales
legs up, legless down
2-4 rope pull ups/hand on top
4 Rope hauls

WOD 2
Each for time:
Every 10:00 x 2
15-12-9
Box jump 20/24"
Toes to bar
Burpee

 

 

 

THURSDAY


WOD 1
EMOM x 10:00
1) :30 DB front rack walking lunge 15/22.5kg
2) :30 KB farmers carry 24/32kg

WOD 2
For total reps
AMRAP 2:30 x 4
8 DB thruster 15/22.5kg
8 Shuttles 42ft
(2:30 Rest)

 

 

 

FRIDAY


WOD 1
EMOM x 10:00
1) 5 Push press (across)
2) 4 Sandbag loads

WOD 2
Every 5:00 x 4 (alt between A/B)
A) 450/500m Bike
B) 225/250m Row
Then, 2 rounds of
4 Power cleans 40/60kg
4 Shoulder to overhead

 

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