Monday February 27th – Sunday March 5th

Posted: 02/27/2023 in WOD
  • Monday Feb 27th
    • Deadlift 5×3
      3 Deadlifts for 5 sets @80% of Heavy Single (week 1)
      Complete a set on the 2 min
    • Chocolate Chip Cookie
      5 sets
      50 Double Unders
      10 Clean and jerks (95/65)
      10 Bar facing burpees
      ***Rest 1 min between sets
  • Tues Feb 28th
    • Back Squat 5×3
      3 Back Squats for 5 sets @80% of Heavy Single (week 1)
      Complete a set on the 2 min
    • Oatmeal Raisin
      5 Rounds
      1 min max calorie echo bike
      1 min max box jumps (24/20)
      1 min kettlebell swings (53/35)
      Rest 1 min between rounds
  • Wed. Mar 1st
    • Bench press 5×3
      3 Bench Press for 5 sets @80% of Heavy Single (week 1)
      Complete a set on the 2 min
    • Snickerdoodle
      2 sets
      27-21-15
      Calorie Ski Erg or Row (women: 21-16-12 calories)
      Push ups (women: 27-21-15 push ups)
      Rest 5 min between sets
  • Thurs Mar 2nd
    • Power Snatch 10×5
      EMOM 10 min, 5 Power Snatch adding 10 lbs from week 2
      Touch and go reps cycled smoothly. Should be light!
    • Shortbread
      3 Rounds
      30 Back Squats (95/65)
      50 Abmat sit ups
  • Fri Mar 3rd – 23.3 GOOD LUCK!
    • or 17.1
      For Time
      10-20-30-40-50
      Dumbbell Snatches (50/35)
      *15 Burpee Box Jump Overs (24/20) after each round of snatches
      Time Cap: 20 min.
  • Sat Mar 4th
    • White Chocolate Macadamia Nut
      4 sets (1 set every 6 minutes)
      15/12 Calorie Row or 150m run
      3 wall walks
      50 double unders
      3 wall walks
      15/12 Calorie Row or 150m run
  • Sun Mar 5th
    • Sugar Cookie
      800m farmers carry (35s/25s)
      Every min, including 0:00, complete 3 burpees

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