WEEK of WOD’s 2.24.20 - 2.29.20

MONDAY, FEBRUARY 24th

HAPPY BIRTHDAY KAT GILILAND, BILLY SHELTON, and MEGAN MITCHELL

A.

In 15 minutes, build to a heavy set of 2 reps of...

Box Squats

*back rack/ build each set as long as you can keep a 31X2 tempo

B.

For Time:

21-15-9

Push Jerk (165lb/105lb)

Bar Facing Burpee

Goal Time: 7min, TimeCap 10min

Scale to: by Load, 12-9-6 reps

C.

4 Rounds for Quality:

20 Banded Good Mornings

20 Weighted Ab Mat Sit-ups

TUESDAY, FEBRUARY 25th

HAPPY BIRTHDAY MIKEY LAYTON

A.

For Time: Buy-In: 15 Clusters (135/95)

Into…

3 Rounds:

21/15 Cal Assault Bike

15 Chest to Bar Pull-ups (Jumping Pullups)

Into…

Cash-Out: 15 Clusters (135/95)

Goal Time: 7min, TimeCap: 10min

Scale to: 10 reps

B.

Alternating OTM x 12 (6 Rounds):

Odd – 15/12 Calorie Erg of choice OR AirRunner

Even – 50′ Hand-over-Hand Sled Pull

WEDNESDAY, FEBRUARY 26th

A.

For Time:

5 Rounds of “Nate”, 100 Double Unders

4 Rounds of “Nate”, 100 Double Unders

3 Rounds of “Nate”, 100 Double Unders

2 Rounds of “Nate”, 100 Double Unders

1 Round of “Nate”, 100 Double Unders

1 Round of “Nate”:

2 Ring Muscle-Ups

4 Strict Handstand Pushups

8 Kettlebell Swings (70/53)

Goal Time: <25 minutes

Scale to: 4 Ring Rows + 4 KippingHSPU OR 4 Pike Pushups OR 4 Heavy Top Down Presses

B.

3 Quality Sets:

12 Front Rack Kettlebell Box Step-Ups (24″/20″)

30 Second Heavy D-Ball Hold

12 Pausing Hip Extensions

Banded Lat Distraction btw sets

THURSDAY, FEBRUARY 27th

HAPPY BIRTHDAY AARON GRIMMIG and AMBER GRAVES

A.

15 Minute AMRAP:

25/20 Cal Ski

25 Sandbag Lunges (50/35lbs)

20/15 Cal Air Runner

-Rest 5 Minutes

15 Minute AMRAP:

15 GHD Sit-Up (Wt'd Ab May Sit-ups)

10 Deadlift (225/155lbs)

10 Slam Ball (50/30lbs)

Goal Rounds: 3 + 5

B.

4 Rounds for Quality:

20 Weighted Glute Bridges

20 Weighted Russian Twists

FRIDAY, FEBRUARY 28th

A.

For Time:

50/40 Cal Row

50 Wall Ball (20lb/14lb)

50 Toes-to-Bar

50 Box Jump (24in/20in)

Goal Time: 10min/ Time Cap: 14min

-Rest 5 Minutes

For Time:

40/30 Cal Row

40 Wall Ball (20lb/14lb)

40 Toes-to-Bar

40 Box Jump (24in/20in)

Goal Time: 8min Time Cap: 12min

-Rest 5 Minutes

For Time:

30/20 Cal Row

30 Wall Ball (20lb/14lb)

30 Toes-to-Bar

30 Box Jump (24in/20in)

Goal Time: 6min Time Cap: 10min

Goal Time: 25min, Time Cap: 36min

Scale to: 25's/ 20's/ 15's/ 10's

SATURDAY, FEBRUARY 29th

A.

7 Rounds for Time:

5 Power Snatch + 100m Row

Then...

7 Rounds for Time:

5 Bench Press +100m Ski

*build every couple of sets