WODs 220227 - 220305

 

WODs 2/27 – 3/5

Monday

Strength:

15 minutes to establish a 3RM Front Squat

WOD:

In 15 minutes complete as many rounds as possible of:

Run 200 Meters

15 Box Jump (24/20)

12 Hand Release Push-ups

9 Toes To Bar

Tuesday

Strength:

Push Press

5 reps each @ 65%, 70%, 75%, 80%, 85%

Rest approximately 2 minutes between sets.

WOD:

Three rounds of:

2 minute max distance row

Rest 1 minute

2 minute max rep double-unders

Rest 1 minute

Wednesday

Strength

Back Squat

7 x 3 reps

Increase weight on each set.

WOD

9 minute AMRAP

12 Wall Balls (men 20lbs/women 14lbs)

9 Chest to Bar Pull-ups

6 Power Cleans 135/95)

 

Thursday

Three rounds for time of:Air Bike 1000 Meters

7 Deadlifts (255/185)

10 Burpee pull-ups

14 Single arm kettlebell thrusters, (7 each arm)(men 55lbs/women 35lbs)

20 Box jumps (men: 24-inch box/women: 20 inch box)

 

Friday

CrossFit Games Open WOD 22.2

10 minute time cap

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

Deadlift (225/155)

Bar Facing Burpee

Saturday

Angie

For Time:

100 Pull-ups 

100 Push-ups 

100 Sit-ups 

100 Air Squats