Week of 02/27

I am out this week as well fro the birth of my son. So here are the workouts for you to attack on your own. Go get it.

Monday 02/20
WOD: OPEN 17.1
For time with a 20min Time Cap.

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

RX Men: 50-lb. dumbbell and 24-in. box
RX Women: 35-lb. dumbbell and 20-in. box
Scaled Men: 35-lb. dumbbell and 20-in. box (Step ups allowed)
Scaled Women: 20-lb. dumbbell and 20-in. box (Step ups allowed)

Tuesday 02/21
Pre-WOD (Skills/strength):
5RDS
1min Weighted High Plank
– Keep tight and flat lower back

Rest ~1min between rounds
Score = Heaviest weight used for unbroken minute.

WOD: 2k Row
2000m Row for time
– All out effort
– Build each 500m section.

Wednesday 02/22
Pre-WOD (Skills/strength):
6×5 Behind the Neck Push Press
– As heavy as possible
– Rest ~1min between sets

WOD:
12min AMRAP
12x Toes to Bar
24x Russian KB Swings (24/16kg)

THURSDAY 02/03
WOD: Kalsu
100x Thrusters (135/95) for time.
At top of every minute do 5x Burpees

Continue until you complete the 100x Thrusters.

FRIDAY 02/03
Pre-WOD (Skills/strength):
16min EMOM
3x Clean High Pulls
2x Power Cleans
1x Squat Clean

– Focus on big extension up and then quickness getting under the bar
– Increase weight on minute 4, 8, 12

WOD:
8min AMRAP
10x Deadlifts (185/125)
10x Box Jumps

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