WEEK of WOD’s 2.3.20 - 2.8.20

MONDAY, FEBRUARY 3rd

HAPPY BIRTHDAY HARLEY DELINE

A. RETEST 7.2.19

For time:

400m run

Fran 75/55

400m run

Fran 75/55

400m run

Scale to: 200-300m/ 12/9/6 reps

Goal Time: < 20 minutes

B.

Complete 4 Sets for Quality:

Hollow Body Hold x 20 seconds

Tuck Ups x 15

Pigeon Pose btw sets

TUESDAY, FEBRUARY 4th

A. RETEST 7.1.19

For time:

7 Squat Snatch 185/135

11 Ring Muscle-ups

100 Double-unders (300 SU)

11 Ring Muscle-ups

7 Squat Snatch 185/135

Scale to: 11 Burpee Pull-ups for MUps/ 25-50 DU

Goal Time: <15minutes

B.

Build to as heavy as possible in 3 sets

Mixed Overhead/Farmers Carry x 100ft ea

Complete 15-25 Straight Leg Sit-ups btw sets

WEDNESDAY, FEBRUARY 5th

HAPPY BIRTHDAY JENNIFER DEMONBREUN

A.

5 Rounds for Reps:

1 Minute Max Cal Row

1 Minute Max Walking Lunge

1 Minute Max Cal Ski

1 Minute Max Burpee

1 Minute Max Cal Bike

1 Minute REST

B.

ROMWOD Session

THURSDAY, FEBRUARY 6th

HAPPY BIRTHDAY SARAH BERNUI and JOSH BRINSON

A.

1000m Run or Row

Then...

30-20-10 reps of...

Alternating DB Snatches (50/35lbs)

Wall Ball (20/14lbs)

B.

4-5 Rounds for Quality:

25’ Sled Push (225/135lbs)

10 (5ea) Kneeling Mixed Carry Stand Ups (35/18lbs)

Superman Hold x 30-60 seconds

C.

Foam Roll Quads/ Hip Stretch series

FRIDAY, FEBRUARY 7th

HAPPY BIRTHDAY TESSA SWINEHART

A.

Barbell Cycling (Touch N Go)

Every 2 minutes x 5 Sets:

3-Position Power Clean

3-Position Squat Clean

Barbell load - Build each set, from approx. 55-75% of 1 RM Clean

B.

For 20 minutes, every 4 minutes, complete 1 Round of... (5 Rounds Total)

15/10 Cal Assault Bike

1 Round of DT (135/95lbs)

1 Rope Climb

1 Round of DT = 12 DL + 9 HPC + 6 PJ

Scale to: 10/7 Cals, 9-6-3 reps, 1 RC Prog

Goal Time: <2.5 minutes per interval

SATURDAY, FEBRUARY 8th

COUPLES COMPETITION 9:30-11:30am

A.

4 Rounds for TIme:

200m Run

30 seconds Rest

15 KB Swings AHAP UB

30 seconds Rest

200m Run

30 seconds Rest

10 DB Man Maker AHAP UB

30 seconds Rest

200m Run

30 seconds Rest

15 Push Ups AHAP UB

30 seconds Rest