Monday, Feb. 20th – Sunday Feb. 26th

Posted: 02/19/2023 in WOD
  • Monday Feb 20th
    • Last day for option of 23.1. Submit scores by 7pm
    • Back Squat 5×5
      5 Back Squats x 5 Sets @75% of Heavy Single (Week1)
      *Complete one set every 2 min
    • “Shrek”
      For Time
      1000/800m row
      50 Push Ups
      200 Double Unders
      50 Push Ups
      1000/800m row
  • Tuesday Feb 21st
    • Bench Press 5×5
      5 Bench Press x 5 Sets @75% of Heavy Single (Week1)
      *Complete one set every 2 min
    • 12:00 AMRAP
      3-6-9-12-15-18
      Double Dumbbell Cleans (50s/35s)
      Toes 2 Bar
      Burpee Over Dumbbell
  • Wednesday Feb 22nd
    • Power Clean + Push Jerk 10×5
      Every minute (10 min)
      5 Power Cleans and Push Jerks (add 10 lbs from week 1)
      Should be light weight that can easily be cycles for 5 touch and go reps
    • “Lord Farquaad”
      Every Min for 14 min
      Even Min: 12/10 Calorie Echo Bike
      Odd Min: 15 wall balls (20/14)
  • Thursday Feb 23rd
    • Deadlift 5×5
      5 Deadlift x 5 Sets @75% of Heavy Single (Week1)
      *Complete one set every 2 min
    • “Not my gumdrop buttons”
      3 Rounds
      100ft front rack walking lunge (95/65)
      21 ghds (or stick sit ups)
      3 rope climbs (or 15 strict pull ups)
  • Friday Feb 24th
    • FRIDAY NIGHT LIGHTS 4pm-?
      23.2 Come workout and eat tacos!
    • Or “Jack”
      20:00 AMRAP
      10 Push Press (115/85)
      10 Kettlebell Swings (53/35)
      10 Box Jumps (24/20)
    • Skills and Drills: Handstand Push-Up (Kipping)
  • Saturday Feb 25th
    • 23.2 or
    • “Donkey + Dragon”
      Teams of 2
      48/38 Echo Bike or 800m run
      30 Sandbag Squats (150/100) or Front Squats (185/125)
      48/38 Echo Bike or 800m run
      24 Sandbag Squats (150/100) or Front Squats (185/125)
      48/38 Echo Bike or 800m run
      18 Sandbag Squats (150/100) or Front Squats (185/125)

      Individual: Half of each movement
  • Sunday Feb 26th
    • 23.2 or
    • “I like the boulder, that’s a nice boulder”
      Every Min for 15 min
      5 sets of 3 min
      Min 1: 10 Dumbbell Step Back Lunges (2×50/35)
      Min 2: 10 Strict Pulls Ups
      Min 3: 10 Deficit Push Ups (4″/2″)

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