WEEK of WOD's 2.25.19 - 2.30.19

MONDAY, FEBRUARY 25th

A. 15:00-27:00

For Time:

10-8-6-4-2

Snatch (135/95lbs)

10 Burpees over Bar between each set, no burpees after set of 2 Snatch

Goal Time: 8-12 minutes

Scale: by LOAD, then PS, 5 Burpees over Bar

B. 35:00-50:00

In 15 minutes, complete 3-4 sets of:

DB Bench Press 4×10, increasing

Back Rack Walking Lunges 4 x 10, increasing

TUESDAY, FEBRUARY 26th

A. 15:00-22:00

As many rounds and reps as possible in 7 minutes of:

3 Box Jumps (40/30")

2 Ring Muscle-ups

1 Cluster (185/125lbs)

Goal Rounds: 7+

Scale to: 6 Tall Box Steps, 4 Ring mup prog or 4 Ring rows, by Load

B. 30:00-60:00

20-18-16-14-12-10-8-6-4-2

Cals on Row

Cals on Bike

Goal Time: ~ 20min

Scale to: 10>1

WEDNESDAY, FEBRUARY 27th

A. 15:00-39:00

For 3 rounds, complete as many rounds and reps as possible in 4 minutes of:

4 Cals Ski Erg

6 Pull-ups

8 MB Cleans (20/14lbs)

10 OH MB Walking Lunges (20/14lbs)

Ride Bike for 4min between rounds at 40-50rpm as active rest between sets

Rounds Goal: 3+

Scale to: Jumping Pull-ups/ Ring Rows, by MB Load

B. 45:00-60:00

In 15 minutes, complete 3 sets of:

20 OH MB Sit-up Tosses to Partner (ea)

20 Side to Side Tosses to Partner (ea)

Supernova Ball Glutes/Lats

Smash Partner Quads if extra time

THURSDAY, FEBRUARY 28th

A. 15:00-30:00

5 Rounds for Time:

20 GHD Sit-up

20 DB Snatch (50/35lbs)

Goal Time: ~ 10 minutes

Scale to: 10 reps or 15 reps, Weighted Sit-ups with DB

B. 35:00-60:00

For 20 minutes, work through 3-4 sets of:

DB Bear Crawl down

Mixed Carry Kneeling Stand Ups x 7 ea way

DB Bear Crawl back

OH Reaching Sit-ups x 10

Jog 200-400m

FRIDAY, MARCH 1st

CrossFit Games Open 19.2

SATURDAY, MARCH 2nd

On the Minute x 20 (4 Rounds):

Minute 1 – 5 Pausing Overhead Squats (115/80)

Minute 2 – 15/12 Calorie Row

Minute 3 – 5 Toes to Bar + 30 Double Unders

Minute 4 – Handstand Walk Practice or Handstand Hold x 30sec

Minute 5 – 12/9 Calorie Ski Erg or Assault Bike