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.