Wods 2/6-2/10

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Monday, February 6th

Strength/Skill:

Overhead Squats 3×6

Metcon:

Open WOD 16.1

AMRAP in 20 Minutes of:

8 Overhead Lunges (95/65)

8 Bar Facing burpees

8 Overhead Lunges (95/65)

8 Chest to Bar Pull Ups

Tuesday, February 7th

Strength/Skill:

4×5 Deadlifts

Superset Weigthed Bulgarian Split Squats 8L/8R

Retcon:

12 min AMRAP Rounds for time of:

7 Deadlifts (225/155)

7 Ring Dips

50 Meter Front Rack Carry with 2 KBs (53/35)

Wednesday, February 8th

Strength/Skill:

Back Squats 10-8-6-4-2

(70-75-80-85-90)

Retcon:

1,000 Meter Row/1.2 Bike

25 Thrusters (115/75)

50 Abmat Sit Ups

25 Pull Ups

Thursday, February 9th

Strength/Skill:

EMOTM for 10 Minutes of:

2 Snatches working up to 80-85%

Retcon:

3 Rounds for time of:

1 Minute Max Reps of:

Rowing

Bike

GHD Sit Ups

Ply Jumps

Jumping Lunges

rest

Friday, February 10th

Strength/Skill:

Power Clean & Jerk work to heavy 2 in 15 min

Retcon:

Teams of 2 Complete

AMRAP in 15 Minutes of:

Heavy Grace

30 Power Clean & Jerks (155/105)

Then

Max Rounds of:

50 Meter Sled Push

40 Doubleunders

2 Rope Climbs