WODS 24FEB – 28FEB

Monday

  1. 15 Min to work up to a 5RM Back Squat
  2. 15 Min to work up to a 5RM Press (NOT push press – do not bend your legs at all)
  3. Death by 10m Shuttle Runs
    Rest 1 min
    Death by Hand Release Push Ups
    Rest 1 min
    Death by Pull Ups
    Rest 1 min
    Death by Sit Ups
    *”Death by” means 1 rep first minute, 2 reps second minute, 3 reps third minute…until you cannot complete the amount of reps in the minute

Tuesday

  1. 15 min Skill Work (pick one for the next 4 weeks)
  2. 6 min AMRAP: 45#/25# Plate Burpees
    6 min AMRAP: Wall Balls 20#/14#
    3 min AMRAP: Broad Jumps

Wednesday

  1. Burgener Warm Up for Snatches
  2. 10 min to work up to heavy High Hang Snatch – focus on speed to the bottom
  3. 10-9-8-7-6-5-4-3-2-1
    Hang Snatches
    Box Jumps
    Pushups

Thursday

  1. 15 min to work up to a 5RM Deadlift
  2. Stone Instruction
  3. Tabata Stone to Shoulder
  4. Teams of 2:
    800m Run w/ 45#/25# plate
    50 plate thrusters

Friday

  1. “Elizabeth”
    21-15-9
    Cleans 135#/95#
    Ring Dips
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