WEEK of WOD's 2.12.18 - 2.16.18

MONDAY, FEBRUARY 12th

A. 15:00-40:00

Two sets for times of:

50 Double-Unders

20 Toes to Bar

30 Box-Facing Burpee Box Jump-Overs (24″/20″)

40 Dumbbell Walking Lunges (50/35 lbs – Open 17.2 Standards)

50/40 Calorie Row

Rest 4 minutes

Goal Time: 7-10 minutes ea interval

Scale to: 100 SU, 10 T2B, 20 BBJO, 30 WL, 30 Cal Row

B. 45:00-60:00

Three sets of:

Handstand Hold Wall Facing - 30-40 seconds

100-Foot Bottom’s Up Kettlebell Carry – Down N Back

Dumbbell Death March x 20 steps - slow

TUESDAY, FEBRUARY 13th

A. 12:00-22:00

Three sets of:

Back Squat x 6 reps

Active Rest: Wall Slides x 5 reps slowly

Increase the weight you used last week by at least 5%. If you missed the last couple squatting sessions, select a weight that will make your final 2-3 reps of your final set extremely difficult.

B. 27:00-39:00

Complete as many rounds and reps as possible in 12 minutes of:

10 Thrusters (95/65 lbs)

15 Cals Assault Bike

20 Push-ups

Rounds Goal: 4-5 Rounds

Scale to: 7 Th, 10 Cals, 12 Pushups

C. 45:00-60:00

For time:

100 Meter Sled Push, slow and walking (use boxes inside if needed, 2 Down N Backs)

Rest 2 minutes

400 Meter Sandbag Carry (5 laps around inside of gym)

5 minutes of Hip Flexor, Quad Stretching + Hamstrings

WEDNESDAY, FEBRUARY 14th

A. 12:00-28:00

Every two minutes, for 8 minutes (4 sets) of:

Strict Shoulder Press x 4 reps

Go as heavy as possible!

B. Every two minutes, for 8 minutes (4 sets) of:

Push Press x 4 reps

Go AHAP!

C. 33:00-43:00

For time:

40/30 Calories of Assault Bike

40 Burpee Pull-Ups (Strict Jump > Kipping > Jumping)

(pull-up bar 6-10″ above standing reach)

Goal Time: 5-10 minutes

Scale to: 25 Cals/ 25 Burpee Pull-ups

D. 48:00-60:00

2 Rounds of:

20 Weighted Ab Mat Sit-ups

20 Supermans

20 Straight Leg Toe Touch Sit-ups

20 Banded Good Mornings

THURSDAY, FEBRUARY 15th

A. 12:00-37:00

For time:

400 Meter Run

30 Russian Kettlebell Swings (32/24 kg)

20 Ring Dips

10 Bar Muscle-Ups (15 Strict Pull-ups)

800 Meter Run

10 Bar Muscle-Ups

20 Ring Dips

30 Russian Kettlebell Swings

400 Meter Run

Goal Time: 20-25 minutes

Scale to: 3-5 Bar Muscle ups each set

200m Run/400m Run/200m Runs if needed

B. 42:00-57:00

Every minute, on the minute, for 15 minutes (3 sets of each):

Minute 1 – Supine Ring Rows x 8 reps @ 2111

Minute 2 – Side Plank (Left) x 40 seconds

Minute 3 – Side Plank (Right) x 40 seconds

Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)

Minute 5 – Hollow Rocks or Hold x 40 seconds

FRIDAY, FEBRUARY 16th

A. 15:00-30:00

5 Rounds for Time:

20 Ab Mat Sit-Ups

20 Jumping Lunges

100 ft. Farmers Carry (70/53) Down N Back twice from Wall to Boxes

Goal Time: 15-20 minutes

Immediately followed by. . .

B. 30:00/35:00-42:00/47:00

For time:

1-Mile Run or 2000 meter Row

Goal Time: 7-12 minutes

C. 50:00-60:00

Coaches Mash Up of CoreFit + Posterior Chain Stretches

SATURDAY, FEBRUARY 17th

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1 – 300/250 Meter Row

Station 2 – 20 KB Goblet Squat

Station 3 – 20 Dumbbell Push Press

Station 4 – 20/15 Calories of Assault Bike

Station 5 – Rest