WODs 220220 - 220226

 2/20-2/26

Monday

Overhead Squat

5 x 3 reps

Increase weight on each round if possible 

WOD

10 minute AMRAP

21 Double-unders

7 Toes To Bar

Tuesday 

WOD

‘Baseline’

Row 500 Meters

40 Air Squats

30 Sit-ups 

20 Push-ups

10 Pull-ups

Rest 5 minutes

7 minutes to establish a 1RM Hang Squat Clean

Wednesday

Strength

10 minute EMOM

1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat

WOD

10 minute AMRAP 

5 Handstand Push-ups 

10 Burpees

15 Wall Balls (20/14)

Thursday

Five Rounds For Time:

10 DB Hang Cleans (choose weight, but make it challenging)

15 Box Jumps (24/20)

10 Toes To Bar

Friday

CrossFit Games Open WOD 22.1

15 minute AMRAP

3 Wall Walks

12 Alternating DB Snatch (50/35), scaled and 55yr+ (35/20)

15 Box Jump Overs (24/20)

Saturday

"Tabata This"

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

CrossFit Games Open WOD 22.1  after the 8:30a class