WEEK of WOD's 2.10.20 - 2.15.20

MONDAY, FEBRUARY 10th

A. RETEST 7.16.19

On the 4:00 x 5 Rounds:

9 Box Jump Overs (30"/24")

12 Dumbbell Front Squats (50/35lbs)

15/12 Calorie Assault Bike

Scale to: by load/ht, 12/10cals or 10/7 cals

Goal Time: <3min per round, 1-2min rest

B.

3 Sets for Quality:

8 Tempo Dumbbell Half Kneeling Arnold Presses @ 20X1

8 Tempo Dumbbell Bent Over Row @ 20X1

Max Effort Ring L-Sit Hold (LSit > off boxes)

Hamstring Stretch on Rig btw sets - 1min per

TUESDAY, FEBRUARY 11th

HAPPY BIRTHDAY BRANDON MEWBOURNE

A. RETEST 7.9.19

3 Rounds for Time:

400 m Run

20 Pull-ups

10 Deadlifts 225/155#

Goal Time: < 12minutes

Scale to: 200-300m/ 10-12 Pullups/ by Load

B.

3 Rounds for Quality:

Turkish Sit Up x 8 each arm at moderate weight

Alternating Top Down DB Bench Press x 10 (5 ea) at moderate weight

Sumo Stance Good Morning x 8 at moderate weight

Side Plank x 30-60 sec ea

Foam Roll Lats - 1min per

WEDNESDAY, FEBRUARY 12th

A.

With a Partner, complete 10 Rounds each...

5 Back BOX Squats (225/155lbs) to a 12 inch box

5 D-Ball Over Shoulder (150/100lbs)

*So, you do 5 squats and then 5 D-Balls as fast as you can and then rest

while your partner goes. If you do not have a partner, then document

the time it took you to do a round and rest that amount of time.

Rest 5 Minutes, then complete with partner, sharing reps...

For Time:

100 Front Rack Lunges from the Floor (#135/#95)

100 Hollow Rocks

Scale: by Load/ 6-8 Rounds ea

Goal Time: 20min + 10min

THURSDAY, FEBRUARY 13th

HAPPY BIRTHDAY SEBRINA KELLY

A.

5 Rounds for Time:

20 GHD Sit-ups

10 Strict Handstand Push-ups

20 Double Weighted Box Step Overs (55/35lbs)

Scale to: 20 Weighted Ab May Sit-ups/ 60sec HS Hold/ step overs

Goal Time: < 15minutes

B.

4 Quality Sets:

21 Banded Russian Kettlebell Swings at moderate weight

7 Renegade Rows at moderate weight (pause at bottom and top of push-up)

Lax Ball Horizontal into Rig

FRIDAY, FEBRUARY 14th

HAPPY BIRTHDAY CODI CAINE and DAVID FOWLER

For Time:

3 Rounds of...

30/21 Cal Row

10 Strict Pull-ups

Then:

3 Rounds of...

20/14 Cal Assault Bike

7 Overhead Squats *AHAP, UB

Then:

3 Rounds of...

20 Cal Air Runner (400m Run)

10 Lateral Burpees

Goal Time: <8 minutes ea set

Scale to: banded pull-ups/ by Load/ plate squat

B.

Pigeon Pose + Sleeper Stretch + InnerGroin FR + Double Lax Ball TSpine

SATURDAY, FEBRUARY 15th

HAPPY BIRTHDAY RACHAEL SANTOS and MICHELLE JOHNSON

A. For Time:

5 rounds of strict "Cindy"

100 double under

25 box jump (30/24")

4 rounds of strict "Cindy"

80 double under

20 box jump

3 rounds of strict "Cindy"

60 double under

15 box jump

2 rounds of strict "Cindy"

40 double under

10 box jump

I round of strict "Cindy"

20 double under

5 box jump