Monday Feb 18th - Saturday 23rd

Monday - 2/18/19

Strength:
Pendlay Row
3 x 8

WOD:

Open 16.1 (Sorta)
AMRAP 20MIN
8 OH  Lunges 95/65
8 Bar Facing Burpees
8 OH  Lunges 95/65
8 Chest 2 Bar pull-ups

-modified from walking lunges-

Tuesday - 2/19/19

Strength:
Bench Press
1RM

WOD:

5MIN AMRAP
10 Goblet Squats 53/35
10 Dips

rest  2 minutes

5MIN AMRAP
15 Russian KB Swings 53/35
15 Russian Twists

rest 2 minutes

5MIN AMRAP
10 KB PUSH PRESS (5EA ARM) 53/35
25 DOUBLE UNDERS

*Score total rounds + reps for each AMRAP*

Wednesday - 2/20/19

Strength:
Front Squat
20 Rep max (approx 60-75%)

Wod:
12Min AMRAP

9 SDHP 95/65
7 HSPU
5 T2B



Thursday 2/21/19

 Skill:
max plank hold

 WOD:
1000m Row
800m Run
500m Row
400m Run
250m Row
200m Run

Friday 2/22/19

 OPEN 19.1!

Saturday

 *make up from Snowmageddon*

 Warm up
5 mins pizza game
10 mins WOD movement warm up

WOD
“The Royal Tenenbaums”
 In teams of 3 complete:
100 Deadlifts 135/95 *155/105
80 Hang power cleans 135/95 *155/105
60 Front squats 135/95 *155/105
40 Jerks 135/95 *155/105
20 Thrusters 135/95 *155/105

*One team member works at a time, however EMOTM all three team members do 5 burpees. Start with
burpees  **40 min time cap*















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