WEEK of WOD's 2.22.21 - 2.27.21

MONDAY, FEBRUARY 22nd

A. Power Snatch 5 x 1 @ 90-95%

Every 60-90 sec perform 1 rep

(plus 5lbs from last week)

Then, straight into…

Snatch 5 x 1 @90-95%

Every 60-90 sec perform 1 rep

(plus 5lbs from last week)

B. For Time:

15-12-9

Thrusters (135/95)

Strict Weighted Pull Ups (50/35)

Target time: 7-9 minutes

Time cap: 12 minutes

Scaling option 1 (Masters 45+)

For Time:

15-12-9

Thrusters (115/75)

Strict Weighted Pull Ups (35/20)

Scaling Option 2

For Time:

15-12-9

Dumbbell Thrusters (35s/20s)

Banded Strict Pull Ups

C. Mobility Session:

Quad Smash + Forearm Smash + Lat Smash

TUESDAY, FEBRUARY 23rd

A. Teams of 2 (1:1)

30 Minute Amrap

15/12 Calorie Row

15 Push Ups

15 Hang Cleans (75/55)

* You go, I go *

Target number of total Rounds: 15+

Minimum number Rounds before scaling: 12

Hang Cleans: Weight used for this movement should allow athletes to complete 15 reps unbroken when fresh

Scaling option 1 (Masters 45+)

Teams of 2 (1:1)

30 Minute Amrap

12/10 Calorie Row

12 Push Ups

12 Hang Cleans (65/45)

You go, I go -

Individual Option

Every 4 minutes (7 sets)

15/12 Calorie Row

15 Push Ups

15 Hang Cleans (75/55)

B. Mobility Session:

1 min child’s pose

1 min forearm with lacrosse ball (each side)

1 min pec smash with lacrosse ball (arm behind back - ball in pec insertion against rig upright or ground)

WEDNESDAY, FEBRUARY 24th

A. Teams of 2

170/135 Calorie Echo bike

125 Synchro Air Squats

* Split Bike calories as needed *

200/160 Calorie Assault Bike

Target time: 13-15 minutes

Time cap: 20 minutes

Scaling option 1 (Masters 45+)

Teams of 2

150/120 Calorie Echo bike 175/130 Calorie Assault Bike

125 Synchro Air Squats

Split Bike calories as needed *

Individual Option

75/50 Calorie Echo Bike

125 Air Squats

B.4 Rounds for Quality:

10 Bench Press (build to a moderate weight - perform all sets at the same weight - controlled up and down)

12 body weight rows - bar on rig

-into-

3 rounds

10 standing alt. Dumbbell curls (each side)

10 db tricep kickbacks on bench (each side)

15 v-ups

THURSDAY, FEBRUARY 25th

A. Power Clean 5x1 @90-95%

1 rep every 60-90 sec

Plus 5lbs from last week

Clean 5x1 @90-95%

1 rep every 60-90 sec

Plus 5lbs from last week

A. 12min AMRAP

2-4-6-8-10….

Deadlifts (225/155)

Double Dumbbell Shoulder to Overhead (50’s/35’s)

GHD sit ups or Stick Sit Ups

Target number of Reps: 200+

Minimum number reps before scaling: 150

Scaling option 1 (Masters 45+)

12 min AMRAP

2-4-6-8-10….

Deadlifts (185/125)

Double Dumbbell Shoulder to Overhead (35’s/25’s)

GHD sit ups (parallel) or Stick Sit Ups

Scaling Option 2

12 min AMRAP

2-4-6-8-10….

Deadlifts (155/105)

Double Dumbbell Shoulder to Overhead (25’s/15’s)

Abmat Sit Ups

B. Mobility Session

1 min pigeon pose (elevated or on floor - each side)

1 min overhead banded shoulder distraction (each side)

1 min seal pose (feet on wall for deeper stretch)

FRIDAY, FEBRUARY 26th

A. Every 2 minutes (10 sets)

18 Wall Balls (20/14)

36 Double Unders

Target time per set: 1:05-1:10

Time cap each set: 1:30

Scaling option 1 (Masters 45+)

Every 2 minutes (10 sets)

18 Wall Balls (14/10)

36 Double Unders

Scaling Option 2

Every 2 minutes (10 sets)

12 Wall Ball thrusters (14/10)

36 Single Unders

B. 5 sets for Quality:

5. Negative Handstand Push Ups

* Kick and perform the descent as slow and controlled as possible (have abmat under head), once at the bottom kip back up and repeat. If unable to kip back up start over and kick the body back up. Scale to dumbbell dumbbells over head with a slow controlled descent.

SATURDAY, FEBRUARY 27th

3 rounds

10 Power Snatch (135/95)

25 Toes to Bar

-Rest 3:00-

3 rounds

10 Clean and Jerks (135/95)

25 Burpee Over Bar (parallel)

Target time each set: 8-10 minutes

Time cap: 12 minutes

Scaling option 1 (Masters 45+)

3 rounds

10 Power Snatch (115/75)

20 Toes to Bar

-Rest 3:00-

3 rounds

10 Clean and Jerks (115/75)

20 Burpee Over Bar (parallel)

Scaling Option 2

3 rounds

20 Alternating Dumbbell Snatch (50/35)

25 Sit Ups

-Rest 3:00-

3 rounds

20 Alternating Dumbbell Clean and Jerks (50/35)

15 Burpees over dumbbells