Week of 02/20

I am out for the birth of my son this week. So here are the workouts for you to attack on your own.

Monday 02/20
Holiday. Get out an enjoy the outdoors. 1-2 hours of activity; biking, hiking, skiing, etc.

Tuesday 02/21
Pre-WOD (Skills/strength):
15mins to establish heavy 3-rep Front Squat

3 RDS for time
15x Power Clean (95/55)
12x Box Jumps
15x Push Jerks (95/55)
12x Box Jumps

Wednesday 02/22
Synchro chipper with 20min Time Cap
All movements in unison.

CASH IN: 200x Jumping Jacks
50x TTB
50x Push-ups
50x Lunges
50x Sit-ups
50x Pull-ups
50x Air Squats
Max Burpees until time cap

Score = Total Reps
Example: Workout + 10x Burpess = 500+10 = 510.

Pre-WOD (Skills/strength):
8-6-4-2-4-6-8 Push Press

Go up weight each set and try to add weight as you go back up.
Do 10x Air Squats between each set. Controlled and getting full depth.

2000m Row Sprint – Switch every 250m
REST 2mins
1500m Row Sprint – Switch every 250m
REST 90sec
1000m Row Sprint – Switch every 250m
REST 60sec
500m Row Sprint – Switch every 250m

SCORE = Total Time
Partners should be sprinting each 250m.

FRIDAY 02/03
Pre-WOD (Skills/strength):
6 Sets of
1 Power Snatch + 1 Hang Squat Snatch + 1 OHS

– Build over the 6 sets

2x Laps run + 4 Snatches
2x Laps run + 4 snatches
4x Laps run + 8 Snatches
4x Laps run + 8 snatches
8x Laps Run + 16 Snatches

Drop weight each increase of snatch reps.
Example: 115lbs for 4s, 95lbs for 8s, 75lbs for 16.

Leave a Reply