Sunday, February 12, 2023

WODs 230212 - 230218

2/12 - 2/18

 Monday:
40 On/20 Off
3 rounds for max reps of each exercise on each round:
Overhead Squats, 40 seconds
Rest 20 Seconds
Hand Step Drill (6 inch step), 40 seconds
Rest 20 Seconds
Push Press, 40 Seconds
Rest 20 Seconds
Box Jump (24 inch), 40 Seconds
Rest 20 Seconds
AbMat Sit-ups, 40 seconds
Rest 20 Seconds
Men will use a 95lb barbell and women will use a 65lb barbell for the overhead squats and push presses.

Tuesday:
Three rounds for time of:
10 Dead-lifts (255/185)
50 Double-unders

Wednesday:
"Rahoi"
Complete as many rounds as possible in 12 minutes of:
12 Box Jumps (24/20)
6 Thrusters (95/65)
6 Bar-facing burpees

Thursday:
20 minute AMRAP
Row 500 Meters
25 Sit-ups
25 Good Morning (45/35)

Friday:
CrossFit Open WOD 23.1

23.1 is 14.4

14 minute AMRAP

Row 60 Calories

50 Toes To Bar

40 Wall Balls (20/14)

30 Cleans (135/95)

20 Ring Muscle-ups

Saturday:

4 rounds for time:
Run 400 Meters
50 Push-ups
25 Knees to Elbows* *5 burpee penalty for dropping off the bar.

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