WEEK of WOD's 2.19.18 - 2.23.18

MONDAY, FEBRUARY 19th

A. 15:00- 27:00

Eight sets of:

Clean x 1.1

Build from 60-95% during 8 sets

~ about every 90 seconds complete a set

B. 32:00- 39:00

Three rounds for time of:

10 Power Cleans (135/95 lbs)

50 Double-Unders

Goal Time: 3-7 minutes

C. 44:00-60:00

Two sets of:

Bulgarian Split Squats x 20 reps each leg

Single-Arm Dumbbell Row x 8 reps

Pigeon Pose 1min each side

Lat Stretch with Band 1min each side

Max Effort Hollow Hold

TUESDAY, FEBRUARY 20th

A. 15:00- 29:00

Every minute on the minute, for 5 minutes (5 sets):

High Hang Snatch x 3 reps @ 50-65% of 1-RM Snatch

Rest 60 seconds, and then…

Every minute on the minute, for 4 minutes (4 sets):

Hang Snatch x 2 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

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

Snatch x 1 rep @ 80+% of 1-RM Snatch

B. 35:00-50:00

Every 5 minutes, for 15 minutes (3 sets), for times:

Row 500 Meters

20 Kettlebell Swings (32/24 kg)

10 Strict Handstand Push-Ups

Goal Time Per Round: 3-4 minutes

Scale to 300m Row, 15/7 reps

C. 55:00-60:00

First Rib Lax Ball Horizontal into Rig 2 min ea side

WEDNESDAY, FEBRUARY 21st

A. 10:00-50:00

Every 10 minutes, for 40 minutes (4 sets) for times:

Run 400 Meters

15 Burpee Box Jump-Overs (24″/20″)

20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

Run 400 Meters

Goal Time Per Round: 6-8 minutes

Scale to: 200-300m Runs, 8 BBJO/ 12 DB Snatch

B. 52:00-60:00

Seated Hamstring Stretch 2 min

Partner Calf Smash 2min each

Straddle Hamstring Stretch 2 min

THURSDAY, FEBRUARY 22nd

A. 15:00-37:00

Complete as many reps/calories as possible at each of the following 4-minute stations:

Eight rounds of:

20 seconds of Air Squats

Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 6:00…

Eight rounds of:

20 seconds of Toes to Bar

Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 12:00…

Eight rounds of:

20 seconds of Burpees

Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 18:00…

Eight rounds of:

20 seconds of Assault Bike

Rest 10 seconds

B. 42:00-51:00

Every minute, on the minute, for 9 minutes (3 sets) of:

Interval 1 – V-Up to V-Sit x 12 reps

Interval 2 – Med Ball Alligator Crawls x 6 meters

Interval 3 – Straight Body Ceiling Reaching Crunches x 20 reps

FRIDAY, FEBRUARY 23rd

OPEN 18.1

SATURDAY, FEBRUARY 24th

As many rounds as possible in 25 minutes, with teams of 3...

150 Calorie Bike

75 Thrusters (95/65)

10 Rope Climbs

150 Calorie Bike

75 Power Snatches (115/80)

10 Rope Climbs

150 Calorie Bike

75 Clean and Jerks (135/95)

10 Rope Climbs