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