WEEK of WOD's 2.4.19 - 2.9.19

MONDAY, FEBRUARY 4th

A. 12:00-27:00

Back Squat 5 x 5 @ 75%

Active Rest btw sets: Open Books x 5 ea side

B. 35:00-50:00

Complete as many reps as possible in 15 minutes:

200 Meter Run

15/10 Calorie Row

15 Slam Ball (50/30lbs)

Goal: 5+ rounds

Scale to: 10/7 cals, 10 slam balls

C. 55:00-post class

3 x 10-20 GHD Sit-ups

Lax Ball Horizontal into Rig

TUESDAY, FEBRUARY 5th

A. 12:00-27:00

Sumo Deadlift 5 x 5 @ 75%

Active Rest btw sets: Thoracic Reach Backs x 10 reps each side

B. 35:00-47:00

Every 6 minutes, for 12 minutes (2 sets) for times:

20/15 Calories of Assault Bike

15 Deadlifts (225/155 lbs)

15 Chest to Bar Pull-ups

400m Run

Goal Time: 4-4.5min

Scale to: 15/10 cals, 10 dl, 10 pullups, 200m run

C. 50:00-60:00

For 10 minutes, work through the following movements at a steady pace:

KB Mixed Carry Down N Back x2

Straight Leg Sit-ups x 15-25 reps

Kneeling Mini Band Trunk Rotations x 10 ea side

WEDNESDAY, FEBRUARY 6th

A. 12:00-27:00

Push Jerk 5 x 5 @ 75%

Active Rest btw sets: Banded Glute Bridge x 10 reps ea side (band around knees)

B. 35:00-49:00

Partners alternate whole rounds to complete as many rounds and reps as possible in 14 minutes of:

7 Hang Squat Cleans (135/95 lbs)

7 Shoulder to Overhead (135/95 lbs)

7 Box Jumps (30″/24″)

Goal: 9-14 rounds, 1-1.5min intervals

Scale to: by LOAD, then to 5 reps

C. 50:00-post class

3 sets of: 1min Weighted Plank + 30sec Side Plank ea

Lax Ball Arch/ Foam Roll Calves

THURSDAY, FEBRUARY 7th

A. 08:00-20:00

In 12 minutes, complete 3-4 Rounds:

Single Arm Plank 15-20 seconds/side

Single Arm Dumbbell Z Press ×8/side

Tempo Inverted Ring Rows x5 (31X1)

B. 30:00-45:00

3 Rounds for Time:

100ft Farmer’s Carry (100lb/70lb)

5 Wall Walks

100 Double Under (300 SU)

Goal: ~ 10minutes

Scale to: by Load, 1/2 Wall Walks or Walking Planks, 50 DU

B. 50:00-post class

3 sets

10 Hollow Rocks + 10 V-ups + 10sec Hollow Body Hold

Back Rack Rev Lunge x 20 reps (115/75lbs)

Banded Lat distraction 1-2min

FRIDAY, FEBRUARY 8th

For Time, in teams of 4

"TREVOR"

300 Pull-ups

400 Push-ups

500 Sit-ups

600 Squats

* 2 people can work at same time

SATURDAY, FEBRUARY 9th

5 Rounds, On the 4:00:

30 Walking Lunges

30 Kettlebell Swings (53/35lbs)

10 Lateral Burpees over 24/18" Hurdle

Goal Time: 3min per int

Scale to: 20 lunge, 20 kbs, 5 burp