Category: WOD
Wednesday February 28, 2024 'Thursday Workout'

Strength: 4-5 sets **If you’re doing the open tomorrow stay light**

5 Bench Press **You Pick Weight**

10 DB Bent Rows **You Pick weight**

15 Tricep Banded Ext

Workout: For Time **If you’re doing the open tomorrow stay light and break a light sweat**

10-9-8-7-6-5-4-3-2-1

KB Russian Swings

Air Squats

Crossovers

Tuesday February 27, 2024 'Wednesday Workout'

Workout: 35 Minute AMRAP (As Many Rounds As Possible)

Teams of 2!

2000m Row

60 Calorie Echo

30 Box Jump overs RX(24″/20″)

1500m Row

40 Calorie Echo

20 Box Jump Overs

1000m Row

20 Calorie Echo

10 Box Jump Overs

Monday February 26, 2024 'Tuesday Workout'

Strength: 1 Power Snatch + 3 Overhead Squats x5 sets

Workout: For Time

400m Run BUY IN

20-16-12-8-4 Alternating DB Snatches RX(50lb/35lb)

40-32-24-16-8 Situps

400m Run BUY OUT

Sunday February 25, 2024 'Monday Workout'

Strength: 12 Minute EMOM (Every Minute On the Minute)

15 Double Unders + 3 Power Cleans **Increase weight throughout**

Workout: For Time

21-15-9

Thrusters RX(95lb/65lb)

Burpee Pull Ups **RX+ 21 Burpee Pullups, 15 Burpee Chest To Bar, 9 Burpee Bar MU**

Thursday February 22, 2024 'Friday Workout'

Strength: Find Heavy Front Squat 5-5-3-2-1-1-1

Workout: For Time

50m Walking Lunges with 1 DB(50lb/35lb) BUY IN

21-15-9

Shoulder To Overhead RX(115lb/75lb) RX+(135lb/95lb)

Toes To Bar

50m Walking Lunges with 1 DB BUY OUT

Wednesday February 21, 2024 'Thursday Workout'

Workout: For Time!

Teams of 2!

2000m/1800m Row BUY IN

3 Rounds

48 Strict Situps *RX+ 50lb/35lb Weighted situps*

6 D-Ball to Box **RX+ 150lb/100lb D-ball to Shoulder**

then,

100/80 Calorie Echo Bike or Ski erg

then,

3 Rounds

36 Box Jump Overs RX(24″/20″)

4 D-Ball to Box **RX+ D-ball to Shoulder**

2000m/1800m Row BUY OUT

Tuesday February 20, 2024 'Wednesday Workout'

Workout: For Time

800m run **RX+ 1 mile run** BUY IN

10 Rounds

5 Pull ups **RX+ 5 Strict Pull ups**

10 Push Ups **RX+ Deficit Push ups 55lb/45lb plates**

15 Air Squats

800m Run **RX+ 1 Mile Run** BUY OUT

Monday February 19, 2024 'Tuesday Workout'

Strength: Find Heavy Push Press 5-5-3-2-1-1-1

Workout: 12 Minute AMRAP (As Many Rounds As Possible)

4 Handstand Push ups **RX+ 4 Strict HSPU**

8 Power Cleans RX(95lb/65lb) RX+(115lb/75lb)

24 Double Unders

Sunday February 18, 2024 'Monday Workout'

Strength:Find a heavy Back Squat 5-5-3-2-1-1-1

Workout: 10 Rounds For Time

3 Power Snatches RX(135lb/95lb) RX+(155lb/105lb)

15 Wallballs RX(20lb/14lb,10ft/9ft)

Thursday February 15, 2024 'Friday Workout'

Strength: Back Squats 5×2

Workout: For Time!

10 Wall Walks

30 Toes To Bar

60 Wallballs RX(20lb/14lb, 10ft/9ft)

30 Toes To Bar

10 Wall Walks