WODs Feb 15th-20th


MONDAY

A. Five sets of: Seated Strict Press x 3-4 reps (sit on a bench or box and press the barbell from shoulder to overhead; progress by 5% from last week’s weight) Rest 60 seconds Alternating Pistols x 12-16 reps (practice your progressions if these aren’t proficient, and if they are, add weight by holding a kettlebell) Rest 60 seconds

B. Complete as many rounds and reps as possible in 12 minutes of: 5 Handstand Push-Ups 10 Toes to Bar 15 Dips 30 Double-Unders

TUESDAY

A. Every two minutes, for 16 minutes (8 sets of): Front Squat x 3-4 reps

Goal is to increase load used last week.

B. For time: Row 1000 Meters 75 Kettlebell Swings 50 Wall Ball Shots

C. Every minute, on the minute, for 6 minutes: Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111 Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

WEDNESDAY

A. Every 2 minutes, for 18 minutes: Station 1 - Muscle-Ups x Max Reps in 45 seconds Station 2 - Handstand Walk x 10 meters (Shoulder taps or Handstand Wall Runs if you don’t have handstand walks yet) Station 3: L-Sit Hold x 35 seconds accumulated time

B.

FOUR ROUNDS OF: 3 min Clock Run 400m

AMRAP TTB

...Rest 2 min rest

THURSDAY

A. Every 2 minutes, for 20 minutes (10 sets): Snatch x 1.1 (rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

B.

12 min AMRAP

1 KBS

1 Push Press

2 KBS

2 Push Press

3 KBS

3 Push Press

...etc... climbing the ladder by one every time

FRIDAY

A. Every two minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 2 reps @ 90% *Set 8 – 1 rep @ 90%

B. Four rounds for time of: Row 250 Meters 10 Hang Squat Cleans (95/65) 10 Alternating Front-Racked Reverse Lunges (95/65)

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