WEEK of WOD's 2.15.21 - 2.20.21

MONDAY, FEBRUARY 15th

A. Push Jerk:

- 5x3 reps @ 65-70% 1RM Jerk

* rest 60 seconds between sets *

OPEN 17.1 RETEST

B. For time:

10-20-30-40-50

Dumbbell Snatches (50/35)

*15 Burpee Box Jump overs (24”/20”) after each round

Time Cap: 20 minutes

Target time: 13-15 Minutes

Scaling option 1 (Masters 45+)

For time

10-20-30-40-50

Dumbbell Snatches (40/25)

10 Burpee Box Jump overs (24”/20”) after each round

Scaling Option 2

For time

5-10-15-20-25

Dumbbell Snatches (moderate weight)

8 Burpee Box step overs (20”) after each round

C. Mobility Session

2 min Hip Stretch (each side)

2min Lax Ball 1st Rib Horizontal into Rig

TUESDAY, FEBRUARY 16th

A. Power Snatch

5 x 1 @ 90% ( +5 lbs from last week)

*Every 60-90sec perform 1 rep

Then, straight into...

Snatch

5 x 1 @ 90% (+5lbs from last week)

*Every 60-90sec perform 1 rep

B. 3 Sets

21-15-9

Wall Balls (30/20)

Row Calories

-2 min rest between sets-

*18-12-6 women’s calories

OR

3 Sets

27-21-15

Wallballs (20/14)

21-15-9*

Row Calories

-2 min rest between sets-

*18-12-6 women’s calories

Target time each set: 3:45-4:15 minutes

Time cap each set: 5 minutes

Scaling option 1 (Masters 45+)

3 Sets

21-15-9

Wall Balls (20/14)

Row Calories

-2 min rest between sets-

*18-12-6 women’s calories

OR

3 Sets

27-21-15

Wallballs (14/10)

21-15-9*

Row Calories

2 min rest between sets-

18-12-6 women’s calories

Scaling Option 2

3 Sets

21-15-9

Wall Ball Thruster (20/14)

15-12-9

Calorie Row

rest 2 between sets -

C. Mobility Session:

1 min quad smash (each side)

1 min 3 Hip Mobility Stretching Exercises

3-way wrist stretch - 30 sec each

-Hands and knees - palms down/fingers forward

-Hands and knees - palms down/fingers towards body

-Hand and knees - palms up/fingers towards body

WEDNESDAY, FEBRUARY 17th

A. AMRAP 5 Minutes (0:00-5:00)

12/9 Calorie Assault Bike*

10 Toes to Bar

-1 min rest-

AMRAP 5 Minutes (5:00-11:00)

12/9 Calorie Assault Bike*

5 Burpee Pull Ups

-1 min rest--

AMRAP 5 Minutes (12:00-17:00)

12/9 Calorie Assault Bike*

10 Toes to Bar

5 Bar Muscle Ups

* Echo bike Calories -10/8

* Begin each 5 minutes with a new 12/9 calorie Assault Bike regardless of where you were at

Target number of Rounds

Set 1: 4+ rounds

Set 2: 3+ rounds

Set 3: 2+ rounds

Minimum number Rounds before scaling: 2 Rounds

Scaling option 1 (Masters 45+)

Scaling Option 2

AMRAP 5 Minutes (0:00-5:00)

10/8 Calorie Assault Bike*

8 Toes to Bar

-1 min rest-

AMRAP 5 Minutes (5:00-11:00)

10/8 Calorie Assault Bike*

4 Burpee Pull Ups

-1 min rest--

AMRAP 5 Minutes (12:00-17:00)

10/8 Calorie Assault Bike*

8 Toes to Bar

4 Bar Muscle Ups

Echo bike Calories -9/7

Begin each 5 minutes with a new 10/8 calorie Assault Bike regardless of where you were at4 sets

B. 3 Rounds For Quality:

10 Dumbbell bent over Row

15 Hip Extensions

30 sec. Hollow Rock Hold

THURSDAY, FEBRUARY 18th

A. Power Clean

5 x 1 @ 90% (+5lbs from last week)

-Every 60-90sec perform 1 rep

Then, straight into...

Clean

5 x 1 @ 90% (+5lbs from last week)

- Every 60-90 seconds, perform 1 rep

B. 5 rounds, with partner (You go- I go):

10/7 Cals

6 Sandbag Cleans (150/100) OR 6 Power Cleans (205/135)

10/7 Cals

20 push-ups

10/ 7 Cals

* You pick ERG or Assault or Echo

*Tag partner

Scaling option 1 (Masters 45+)

Partner - You go - I go

5 rounds (each)

7/5 Cals

6 Sandbag Cleans (100/70)

7/5 Cals

15 push-ups

7/5 Cals

-Tag partner

Scaling Option 2

Partner - You go - I go

5 rounds (each)

5/3 Cals

6 Power Cleans

5/3 Cals

15 Bar Push Ups

5/3 Cals

-Tag partner

FRIDAY, FEBRUARY 19th

A. 25 Minute AMRAP, with partner...

100 overhead squats (95/65)

100 Pull Ups

50 Front Squats (165/110)

20 Rope Climbs

Max Calorie Assault Bike

*partner must perform 50 regular double unders to switch in

Double unders are not scored

Target Reps: 300+ (30+ calories on the bike)

Minimum Reps before scaling: 251 reps (1 Rope Climb)

Scaling option 1 (Masters 45+)

Partner workout:

25 Minute AMRAP

100 overhead squats (75/55)

75 Pull Ups

50 Front Squats (135/95)

15 Rope Climbs

Max Calorie Assault Bike

*partner must perform 35 regular double unders to switch in

Individual Option

Partner workout:

25 Minute AMRAP

50 overhead squats (95/65)

100 Double Unders

50 Pull Ups

100 Double Unders

25 Front Squats (165/110)

100 Double Unders

10 Rope Climbs

Max Calorie Assault Bike

*partner must perform 50 regular double unders to switch in

SATURDAY, FEBRUARY 20th

A. 20:00 Amrap

20 Power Clean and Jerks (115/80)

15 Power Snatches (115/80)

10 Thrusters (115/80)

20 Cals (Any ERG/Assault/Echo)

Scaling option 1 (Masters 45+)

12:00 Amrap

20 Power Clean and Jerks (95/65)

15 Power Snatches (95/65)

10 Thrusters (95/65)

15 Cals

Scaling Option 2

12:00 Amrap

15 Power Clean (95/65)

12 Push Press (95/65)

9 Front Squats (95/65)

10 Cals