WODs Feb 8-13
Monday
STRENGTH:
Every two minutes, for 16 minutes (8 sets of): Front Squat x 3-4 reps
*Use the same weight used on January 22nd.
CONDITIONING:
6 min AMRAP
15 Wall Ball Shots 15 Pull-Ups 30 Double-Unders
Tuesday
STRENGTH:
Take no more than 10 mins to do three sets of 6-8 Romanian Deadlifts 15-20 Push-Ups 15-20 Kettlebell Swings
Advanced Version In a 2 min window, for five sets of: 3 "Squat Snatch" (rest about 5 seconds between singles)
CONDITIONING:
3RFT
10 Power Cleans 400 Meter Run
Wednesday
STRENGTH:
EMOM for five sets: Min 1 - 4-6 Seated Strict Press Min 2 - 8-10 Bent Over Barbell Row
CONDITIONING:
Against a 7-minute running clock, complete: 500 Meter Row ...immediately followed by… AMRAP
10 Single-Arm Presses (5 each arm) 10 Box-Overs
Finish:
3 Rounds
30 seconds Battle Ropes
30 seconds Tire Hammers
**Rest betwen each round to catch your breath
Thursday
STRENGTH:
Every two minutes, for 7 sets: Back Squat *Set 1 – 5 reps @ 45-55% *Set 2 – 5 reps @ 55-65% *Set 3 – 3 reps @ 65-75% *Set 4 – 2 reps @ 75-85% *Set 5 – 2 reps @ 80-90% *Set 6 -- 4-5 reps @ 80-85%
*Set 7 -- 4-5 reps @ 80-85%
CONDITIONING:
3 min AMRAP
10 Ground to Overhead 10 Squats w/same weight used above (Front squat OR back squat) 10 Burpees
**Rest 3 minutes, then repeat
Friday
STRENGTH: Four sets of: 6-8 Pull-Ups **Rest 45 seconds 10-12 Pushups **Rest 45 seconds 12-15 Partnered Leg Tosses **Rest 45 seconds
CONDITIONING:
Three sets for max reps/calories: 60 seconds Row for calories **60 seconds Rest
60 seconds Kettlebell Swings **60 seconds Rest 60 seconds Renegade Rows
**60 seconds Rest



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