WEEK of WOD's 2.8.21-2.13.21

Monday 2.8.21

Happy Birthday, Tessa

A. 10 Rounds

3 Power Snatches (115/75)

3 Burpees over bar

3 Power Clean and Jerks (115/75)

3 Burpees over bar

Target time: 10-12 minutes

Time cap: 15 minutes

Fight the itch to stop and keep chugging along in this one

Scaling option 1 (Masters 45+)

10 Rounds

3 Power Snatches (95/65)

3 Burpees over bar

3 Power Clean and Jerks (95/65)

3 Burpees over bar

Scaling Option 2

10 Rounds

3 Power Cleans (light/moderate weight)

3 Burpees over bar

3 Shoulder to Overhead (light/moderate weight)

3 Burpees over bar

B. 1 min Down Dog to Up Dog

1 min Scorpion Stretch

1 min Corpse Pose

Tuesday 2.9.21

A. 3 round

20/15 Calorie Assault Bike (OR 16/12 Calorie Echo Bike)

20 GHD Sit Ups or 25 Abmat Sit Ups

20/15 Calorie Assault Bike (OR 16/12 Calorie Echo Bike)

20 Deadlifts (185/125)

20/15 Calorie Assault Bike (OR 16/12 Calorie Echo Bike)

20 Toes to bar

-Rest 5:00 Between Rounds-

Target time: 7-8 minutes

Time cap: 9 minutes

Scaling option 1 (Masters 45+)

3 sets

15/12 Calorie Assault Bike or 12/10 Calorie Echo Bike

15 GHD Sit Ups or 20 Abmat Sit Ups

15/12 Calorie Assault Bike or 12/10 Calorie Echo Bike

20 Deadlifts (155/105)

15/12 Calorie Assault Bike or 12/10 Calorie Echo Bike

15 Toes to bar

-Rest 5:00 Between Sets-

Scaling Option 2

3 sets

12/10 Calorie Assault Bike or 10/8 Calorie Echo Bike

15 Abmat Sit Ups

12/10 Calorie Assault Bike or 10/8 Calorie Echo Bike

15 Kettle Bell Deadlifts

12/10 Calorie Assault Bike or 10/8 Calorie Echo Bike

15 Abmat Sit Ups

-Rest 5:00 Between Sets-

B. 1 min couch stretch (each side)

1 min pigeon pose (each side)

Wednesday 2.10.21

A.

1 Power Snatch + 1 Snatch

5 sets @ 85% 1RM Snatch

* Rest 60-90 seconds between sets

B.

Task Tabata

400 reps for time, following the pattern:

20 seconds of pull-ups

-Rest 10 seconds-

20 seconds of push-ups

-Rest 10 seconds-

20 seconds of step-back lunges

-Rest 10 seconds-

20 seconds of squats

-Rest 10 seconds-

Target time: 10-12 minutes

Time cap: 15 minutes

Each Round is 40 total reps. Athletes keep a continuous rep count through rounds until they get to 400 total reps.

Scaling option 1 (Masters 45+)

Task Tabata

300 reps for time, following the pattern:

20 seconds of Ring Rows

-Rest 10 seconds-

20 seconds of Bar push-ups

-Rest 10 seconds-

20 seconds of Box Step Ups

-Rest 10 seconds-

20 seconds of squats

C. 3 sets

30 second Glute Bridge

10 Cossack Squats

Thursday 2.11.21

Happy Birthday, Brandon MewBourne!

A. Partner Workout

800/600m Row

40 Double Dumbbell Deadlifts (50’s/35’s)

800/600m Row

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

800/600m Row

40 Double Dumbbell Squats (50’s/35’s)

800/600m Row

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

800/600m Row

40 Double Dumbbell Deadlifts (50’s/35’s)

800/600m Row

* Split reps and meters as needed *

Target time: 22-24 minutes

Time cap: 25 minutes

Scaling option 1 (Masters 45+)

Partner

800/600m Row

40 Double Dumbbell Deadlifts (35’s/25’s)

800/600m Row

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

800/600m Row

40 Double Dumbbell Squats (35’s/25’s)

800/600m Row

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

800/600m Row

40 Double Dumbbell Deadlifts (35’s/25’s)

800/600m Row

Split reps and meters as needed -

Individual Option

300/250m Row

20 Double Dumbbell Deadlifts (50’s/35’s)

300/250m Row

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

300/250m Row

20 Double Dumbbell Squats (50’s/35’s)

300/250m Row

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

300/250m Row

20 Double Dumbbell Deadlifts (50’s/35’s)

300/250m Row

B. 4 Rounds

10-15 Deficit Push Ups

10 Strict Chin Pull-ups (band as needed to complete 10 reps with good form but not excess assistance)

Friday 2.12.21

A. 1 Power Cleans + 1 Clean:

5 sets @ 85% 1RM Clean

- rest 60-90 seconds between sets -

Friday 2.12.21

10 Overhead Squats (95/65)

50 Double Unders

-Straight into-

3 Rounds

10 Thrusters (95/65)

50 Double Unders

Target time: 5-7 minutes

Time cap: 10 minutes

Scaling option 1 (Masters 45+)

3 Rounds

10 Overhead Squats (75/55)

40 Double Unders

-Straight into-

3 Rounds

10 Thrusters (75/55)

40 Double Unders

Scaling Option 2

3 Rounds

10 Push Press (95/65)

50 Single Unders

-Straight into-

3 Rounds

10 Front Squats (95/65)

50 Single Unders

Limited Equipment Option

3 Rounds

20 Jumping Air Squats

50 Double Unders

-Straight into-

3 Rounds

20 Jumping Split Lunges

50 Double Unders

C. Accumulate 2-3 minutes total of each:

Bar Hang

HandStand Hold

* Break up as needed *

Saturday 2.13.21

NO SATURDAY WOD

Battle Of Ages