Monday 2/11/19 - Saturday 2/16/19

Monday 2/11/19

Strength:

1 Power Snatch + 1 Hang Squat Snatch + 1 OHS

WOD:
5Min AMRAP of
2 Rope Climbs
15 power snatch 75/55

Rest 5 minutes

5 Minute AMRAP
15 Deadlifts 185/135
15 burpees

*score rounds + reps*


Tuesday 2/12/19

Skill:
Rowing form, points of performance, 1000m for form.

WOD:

"Barbara"
5 Rounds for time
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air squats
**Rest 3 minutes between rounds**

Wednesday 2/13/19

Strength:

Back squat at 65% of your CFT
3-3-3-3-3-3-3
Rest 1 minute between sets

Strict Press at 65% of your CFT
3-3-3-3-3-3-3
Rest 1 minute between sets

WOD:
21-15-9-15-21
Reps for time of
KB Swings 53/35
Box Jumps 24/20

Thursday 2/14/19

Strength:

1 RM Deadlift pulling from 45lb plates

WOD:

42/30 Cal Row
21 C&J 115/75
30/20 Cal Row
15 C&J 115/75
18/10 Cal Row
9 C&J 115/75

For time

Friday 2/15/19

Strength:

1 Clean + 1 Hang Clean + 1 Push Jerk + 1 Split Jerk
*post heaviest load*

WOD:

"Open 17.5"
10 Rounds of:
9 Thrusters 95/65
35 Double unders


Saturday 2/16/19


100 Alternating Dumbbell Snatches 53/35
50 Single arm DB Push Press Right Side
50’ Single arm OH wlk Lunge Right Side
100 Toes To Bar
50’ Single Arm OH wlk Lunge Left side
50 Single arm DB Push Press Left Side
100 Alternating Dumbbell Snatches

53/35

For Time


*Both Athletes perform the walking lunges silmultaniously, if one partner rests so must the other on the
lunges. Everything else is one athlete at a time