WODS 230219 - 230225

 Monday

20 minute AMRAP

20 Alternating KB Cleans

Front Rack KB Walking Lunge, 20 Steps (switch hands after 10 steps)

10 Strict Pull-ups

Men 55lb KB/Women 35lb KB

Tuesday

4 Rounds For Time

12 Sumo Dead-lift High Pulls (105/75)

24 Wall Balls (20/14)

8 Strict Handstand Push-ups

Wednesday

For Time

Run 400 Meters

21 KB Swings (55/35)

21 Pull-ups

Run 400 Meters

15 Power Cleans (135/95)

15 Ring Dips

Run 400 Meters

9 Dead-lifts (225/155)

9 Strict Handstand Push-ups

Thursday

'Rowing Fran'

21-15-9 Rep Rounds For Time

Row, Calories

Thrusters (95/65)

Pull-ups

 

Friday

CrossFit Games Open WOD 23.2

 23.2A:

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups

10 shuttle runs (1 rep = 50 ft)

*Add 5 burpee pull-ups after each round.

23.2B:

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor

Saturday

 Run 600 Meters

30 Clean & Jerks (135/95)

30 Ring Dips

Run 400 Meters

20 Clean & Jerks

20 Ring Dips

Run 200 Meters

10 Clean & Jerks

10 Ring Dips

Run with your partner.

Split up the Clean & Jerks and ring dips any way you want