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

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

Wednesday 02/22
WOD:
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.

THURSDAY 02/03
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.

WOD:
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

WOD:
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.

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