Monday Feb 6th – Sunday Feb 12th

Posted: 02/06/2023 in WOD
  • Monday Feb 6th
    • Power Clean + Push Jerk 10×5
      5 Power cleans and push jerks (+5 lbs total from week 1)
      This should be light weight that can be cycled smoothly for touch and go
    • “Boy Meets World”
      For Time
      75 Air Squats
      25 Push Ups
      50 Wall Balls (20/14)
      25 Push Ups
      75 Air Squats
  • Tuesday Feb 7th
    • Deadlifts 5×5
      5 Deadlifts x 5 Sets @70% of Heavy Single (week 1)
      Complete a set on the 2 min.
    • “Corey and Topanga”
      18:00 AMRAP
      Teams of 2
      500/450 row
      50 double unders
      ***rower is always occupied

      Individual:
      5 sets
      500/450m row
      50 double unders
      rest 1 min between sets
  • Wednesday Feb 8th
    • Back Squats 5×5
      5 back squats x 5 sets @70% of heavy single from week 1
      Complete a set every 2 min
    • “Mr Feeny”
      16:00 AMRAP
      14 Alt. Hang Dumbbell Clean and Jerk (50/35)
      12 Burpee Over Dumbbell
      10 Toes 2 Bar
  • Thursday Feb 9th
    • Bench Press 5×5
      5 bench press x 5 sets @70% of heavy single from week 1
      Complete a set every 2 min
    • “Shawn Hunter”
      Teams of 2
      8 Sets (each 1:1)
      16/14 Cal Echo Bike
  • Friday Feb 10th
    • 18.2
      12 min AMRAP
      1-2-3-4-5-6-7-8-9-10
      Dumbbell Front Squats (50s/35s)
      Bar Facing Burpees
      -into-
      1RM Clean (power or squat)
      SugarWOD will have 2 scores 1: time for dumbbells and burpees 2: Clean weight) both completed in 12 min)
    • Skills and Drills: Handstand Push Ups
  • Saturday Feb 11th
    • “Minkus”
      Teams of 2
      2000/1750 row
      100 Pull Ups
      1500/1300m row
      100 GHDs (100 Stick Sit Ups)
      1000/850m row
      100 Push ups
      500/400m row

      Ind: Half of everything.
    • Core Work
  • Sunday Feb 12th
    • “Mr Turner”
      5 sets
      10 Dumbbell Deadlifts (50s/35s)
      100ft Single Arm Dumbbell Overhead/Single arm front rack hold (switch 50ft)
      10 Dumbbell Deadlifts (50s/35s)
      -Rest 1:1 between sets-

Comments are closed.