WEEK of WOD's 2.11.19 - 2.16.19

MONDAY, FEBRUARY 11th

A. 10:00-20:00

In 10 minutes, complete 3 sets of:

Handstand Hold 30 seconds or HS Walk

Bent Over Barbell Row ×10, across

Half Kneeling Single Arm Dumbbell Press ×5/side, across

B. 27:00-51:00

Every 8 minutes, for 24 minutes (3 sets) for times:

20/15 Calories of Rowing

15 Deadlifts (155/105 lbs)

30 Double-Unders (60 SU)

15 Toes to Bar

20/15 Calories of Rowing

Scale: 15/10 Cals, 10 Th/T2B

Goal Time: <5 min per round

TUESDAY, FEBRUARY 12th

A. 12:00-27:00

Front Squat 5 x 5 @ 75%

Active Rest btw sets: Reverse Snow Angels x 10

B. 35:00-47:00

Complete as many rounds and reps as possible in 12 minutes of:

15 Kettlebell Swings (53/35lbs)

20 Sandbag Back Rack Lunges (50/35 lbs)

200m Run

Scale: 10/15 reps, no load lunge

Rounds Goal: 4+

WEDNESDAY, FEBRUARY 13th

A. 15:00-25:00

Power Clean 5 x 5 @ 75%

* quick singles are suggested, barbell cycling not required

B. 30:00-40:00

Complete rounds of 21, 15 and 9 reps for time of:

Dumbbell Thrusters (50/35 lbs)

Chest-to-Bar Pull-Ups

Scale: 15-12-9 reps

Goal Time: 5-10 minutes

THURSDAY, FEBRUARY 14th

A. 12:00-25:00

Shoulder Press 5 x 5 @ 75%

Active Rest btw sets:

20-30sec Active Squat Hold with MB/KB

B. 30:00-45:00

For 5 Rounds, against a 60-second running clock…

20/12 Calories of Assault Bike

Max Reps of Burpees Over the Barbell

Rest 2 minutes after each 1 min round

Scale: 15/10 Cals, 12/7 Cals

Reps Goal: 35+, 7+ per round

FRIDAY, FEBRUARY 15th

With teams of 3, complete for time...

For Time:

100/70 Calorie Row

75 Box Jump Overs (24/20)

50 Power Snatches (95/65)

15 Rope Climbs

50 Power Snatches (75/55)

75 Box Jump Overs (24/20)

90/60 Calorie Bike

Time Cap: 30 minutes

SATURDAY, FEBRUARY 16th

For Time:

800m Run

Then, 12-9-6 reps

Power Cleans (135/95lbs)

Push Jerks (135/95lbs)

GHD Sit-ups

Strict Handstand Push-ups

Then, Run 800m

Goal Time: ~ 20 minutes