WOD

Saturday – 210227

WOD 8 rounds of: Minute 1 – Bike/Row at a moderate pace Minute 2 – 2 Back Squats (add 10-20 lbs each round) Minute 3 – Bike/Row at a moderate pace Minute 4 – 5 1/4 KB Get-ups each side

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Friday – 210226

SWOD 3 sets of: 5 Pull Up Negatives Max L-Sit WOD For time (16 min cap): 50 Ring Rows 50 Burpees 50 Alternating Lunges 50 Abmat Sit Ups MOBILITY 2 sets of: 60 sec Front Split – right 60 sec Front Split – left 60

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Thursday – 210225

WOD Bench Press 3 x 5 reps* 1 x AMRAP* *Use 5-10 lbs more than last time. If first day on this program use 65% of 5RM. Then, 4 sets of: Seated DB Overhead Press x 5 reps Barbell Bent-over Row x 8 reps Then,

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Wednesday – 210224

SWOD 12 minutes to work up to a heavy 3 Position Clean + Split Jerk (Floor, Knee, Hip) WOD 30-20-10 for time of: Chest-to-Bar Pull Ups Box Jumps (24″/20″) – 5 Deadlift @ 80% after each round – ………. BURN 2 rounds of: 8 min

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Tuesday – 210223

SWOD Back Squat 3 x 5 reps* 1 x AMRAP* *Use 5-10 lbs more than last time. If first day on this program use 65% of 5RM. WOD 50 rounds for time of: 1 DB Burpee (50s/35s) 1 DB Power Clean (50s/35s) 1 DB Push

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Monday – 210222

SWOD Every miniute on the minute 10 minutes, complete: Odd – 5 Strict Handstand Push Ups Even – 30 seconds of Hollow Rock WOD Complete as many rounds and reps as possible in 15 minutes of: 15 Wall Ball Shots (20/14 to 10’/9′) 15 KB

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Saturday – 210220

WOD “Alexandre Dumas” For time: 4 rounds of… 3 Power Cleans (155/105) 6 Handstand Push Ups 9 Air Squats then… Row 50/35 calories Immediately into, 4 rounds of… 5 Pull Ups 10 Push Ups 15 Air Squats then… Row 50/35 calories Immediately into, 4 rounds

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Friday – 210219

SWOD Deadlift 3 x 5 reps* 1 x AMRAP* *Use 5-10 lbs more than last time. If first day on this program use 65% of 5RM. WOD 10-9-8-7-6-5-4-3-2-1 for time of (12 min cap): 10m Shuttle Sprint (5m down and back) Box Jumps (24″20″) FINISHER

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Thursday – 210218

SWOD Every 2 minutes for 20 minutes (10 sets), complete: Snatch Balance + 2 Overhead Squats – increase load as possible – WOD “Ingrid” 10 rounds for time of (10 min cap): 3 Snatches (135/95) 3 Burpees over the bar ………. BURN Squat Challenge: 40

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Wednesday – 210217

SWOD Front Squat 3 x 5 reps* 1 x AMRAP* *Use 5-10 lbs more than last time. If first day on this program use 65% of 5RM. WOD For time (16 min cap): Row 750m 75 Thrusters (45/35) Row 400m 40 Thrusters (45/35) ………. BURN

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