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WEEKS OF WOD’S 2.20.17 – 2.25.17

MONDAY, FEBRUARY 20th

Every 10 minutes, for 40 minutes (4 sets) for times:

  • Row 1000/ 800 Meters (IF over 2min 500m pace)
  • 9 Toes to Bar
  • 12 Chest-to-Bar Pull-Ups
  • 15 Handstand Push-Ups

Scale as needed in order to be finished by 8min mark.

TUESDAY, FEBRUARY 21st

  • A. QUALITY 15 minutes (10 sets): Power Clean + Split Jerk
  • Build over the course of the 10 sets to something heavy.
  • B. For time:
  • 50 Wall Ball (20/14 lbs)
  • 100 Double-Unders
  • 40 Wall Ball
  • 80 Double-Unders
  • 30 Wall Ball
  • 60 Double-Unders
  • 20 Wall Ball
  • 40 Double-Unders
  • 10 Wall Ball
  • 20 Double-Unders

WEDNESDAY, FEBRUARY 22nd

  • A. Every two minutes, for 10 minutes (5 sets):
  • Back Squat
  • *Set 1 – 5 reps @ 45-55%
  • *Set 2 – 5 reps @ 55-65%
  • *Set 3 – 3 reps @ 65-75%
  • *Set 4 – 2 reps @ 75-85%
  • *Set 5 – 2 reps @ 80-90%
  • Immediately followed by…
  • Every 2 minutes, for 4 minutes (2 sets):
  • Back Squat x 4-5 reps @ 80-85%
  • B. Complete as many rounds and reps as possible in 16 minutes of:
  • Run 400 Meters
  • 20 Push Presses (95/65 lbs)
  • 10 Pull-Ups

THURSDAY, FEBRUARY 23rd

  • A. Five sets of:
  • Unsupported Seated Strict Press x 3 reps
  • Build up throughout the 5 sets.
  • Hollow Hold x 60 seconds in between sets
  • B. “Elizabeth”
  • Complete rounds of 21, 15 and 9 reps for time of:
  • Power Clean (135/95 lbs)
  • Ring Dips

FRIDAY, FEBRUARY 24th

CROSSFIT GAMES OPEN 17.1

SATURDAY, FEBRUARY 25th

  • Against a 3 minute running clock, complete as many rounds and reps as possible of:
  • 50 Air Squats
  • 40 Anchored Sit-Ups
  • 30 Push-Ups
  • 20 Pull-Ups
  • Rest 3 minutes between sets, and pick up the next set where you left off. Complete a total of five sets.