WEEK of WOD's 2.17.20 - 2.22.20

MONDAY, FEBRUARY 17th

HAPPY BIRTHDAY JACOB OLDHAM, TURNER GAW, and ERIN GUY

A. RETEST 7.22.19

For Time:

1,000 Meter Run

30 Squat Snatches (115/85)

30 Bar Muscle-Ups (Choose 30 Strict Dips or 30 Strict PullUps)

Scale to: 500-800m, Complete 3 sets of 10 Snatch + 10 Dip or Pull, cycling back and forth

Goal Time: ~15min

* end of 2nd hill and back is our 1000m Run

B

Alternating "On the Minute" x 10 (5 Rounds):

Minute 1 - :30s Dumbbell Close-Grip Floor Press

Minute 2 - :30s Glute Bridges

TUESDAY, FEBRUARY 18th

A. RETEST 7.15.19

5 Rounds for time of:

50 ft Handstand Walk (5 Half Around the Box Walks)

5 Squat Cleans 225/155

Scale to: by LOAD, 3 Walk Arounds

Goal Time: 15min or less, 3min per round

B.

Every Minute on the Minute (EMOM) for 12 minutes

Sit Up x 10

Front Plank on Elbows for the remainder of the minute

WEDNESDAY, FEBRUARY 19th

HAPPY BIRTHDAY MATT HUBBARD!

A.

For Time:

21/15 Calorie Row

21/15 Calorie Assault Bike

21/15 Calorie Ski Erg

21/15 Air Runner

3 Minute Plank

15/12 Calorie Row

15/12 Calorie Assault Bike

12/12 Ski Erg

15/12 Air Runner

2 Minute Plank

9 Calorie Assault Bike

9 Calorie Row

9 Calorie Ski Erg

9 Calorie Air Runner

1 Minute Plank

B. ROMWOD Session

THURSDAY, FEBRUARY 20th

HAPPY BIRTHDAY HECTOR CORCINO and JAMIE CARMACK

A.

In 15 minutes, work up to a heavy 1-RM Deadlift for the day

*Build each set, following these reps for 7 sets: 5-5-3-3-2-1-1-1

B.

As many rounds and reps as possible in 12 minutes:

12 Alternating DB Snatch (50/35lbs)

12 Single Arm OH Walking Lunge (split however)

12 Single Arm Thrusters (Right Arm 6 reps/ Left Arm 6 reps)

12 Push-ups

Scale to: by Load/ Farmers carry lunge/ Pushups off box

Rounds Goal:5+

FRIDAY, FEBRUARY 21st

A.

2 Rounds For Time:

200m Sprint

20 Toes to Bar

2 min rest-

400m Sprint

25 Wall Ball (20/14lbs)

2 min rest-

600m Sprint

30 Kettlebell Swings (53/35lbs)

2 min rest-

800m JOG (50%)

35 GHD Sit-ups

Scale to: V-ups/ Russian KBS/ Wt'd Ab Mat Sit-ups

Goal Time: 40 minutes

SATURDAY, FEBRUARY 22nd

A.

3 Rounds for Time:

100 Double Unders

20 Barbell Facing Burpees

10 Power Cleans

Round 1: 185/135

Round 2: 225/155

Round 3: 245/165

Scale to: 50 DU/ 10 Burpee/ by Load

Goal Time: 15-20 minutes