WEEK of WOD's 2.18.19 - 2.23.19

MONDAY, FEBRUARY 18th

A. 12:00-27:00

Push Press 5 x 5 @ 75%

Active Rest btw sets: Single Leg Glute Bridge x 10 reps ea side

B. 35:00-51:00

Complete as many rounds and reps as possible in 16 minutes of:

4 Ring Muscle-ups

8 Calorie Ski Erg (12 Cal Bike Erg)

12 Alternating Back Rack Reverse Lunges (135/95lbs)

Scale to: 2 RMUp/ 4Bar MUp or 8 Ring/ Bar Dips (no pulls today)

Goal Rounds: 7+

C. 55:00-post class

3 x 10-20 GHD Sit-ups

Lax Ball Glute

TUESDAY, FEBRUARY 19th

A. 10:00-20:00

In 10 minutes, work through 3 sets of:

Single Arm Plank 4×20 seconds/side

Wide Grip Strict Pull Ups x 5 -7 reps

30sec KB Ankle Mob ea side

B. 25:00-55:00

Every 10 minutes, for 30 minutes (3 sets) for times:

500 Meter Row

10 Strict Handstand Push-Ups

20/15 Calories of Assault Bike

20 Alternating Pistols

300 Meter Run

Scale to: 400m, Pike (Reg Push), 15/10 Cals, Rolling Pistols, Band under Butt, Box Pistols, 200m Run

Goal Time: < 7 minutes per round

WEDNESDAY, FEBRUARY 20th

A. 12:00-25:00

Overhead Squat 5 x 5 @ 75%

Active Rest btw sets: Banded Pull Aparts x 15

B. 30:00-40:00

For Time:

30 Devil's Press Box Step Overs (50/35lbs)

Scale to: by Load

Goal Time: 5-10 minutes

C. 45:00-60:00

For 15 minutes, work steadily through 3 sets of:

1min Weighted Plank + 30sec Side Plank ea

25 Straight Leg Sit-ups

Lax Ball Hor into Rig

THURSDAY, FEBRUARY 21st

A. 12:00-27:00

Deadlift 5 x 5 @ 75%

Active Rest btw sets: Open Books x 10 reps each side

B. 30:00-40:00

Complete as many rounds and reps as possible in 10 minutes of:

15 Push Presses (95/65 lbs)

15 Deadlifts (95/65 lbs)

30 Double-Unders (60 SU)

Scale to: 10's, 15 DU, 30 SU

Goal Rounds: 6+

C. 45:00-60:00

For 15 minutes, work steadily through 3 sets of:

Tuck up x 10 + Hollow Rock x 10 + Hollow Hold x 10sec

Single Arm Farmers Carry x 1 lap AHAP

Dragonflies x 10

Hamstring Stretch on Rig

FRIDAY, FEBRUARY 22nd

CrossFit Games Open 19.1

SATURDAY, FEBRUARY 23rd

A.

Three rounds for time of:

3 Wall Walks

12 Slam Balls (50/30lbs)

Run 800m

Scale to: 1/2 Wall Walks, Walking Planks x 12, by Load, /400m

Goal Time: 15-20min