Week of 2/17 – 2/23

Monday 2/17  *8:30AM & 5:30PM Only

WOD
As many REPS as possible 20 Minutes (teams of 2-3)
P1: Max Rep Shoulder to Overhead 135/95# or 53/35# KB’s
P2: 200m Row, Run or Ski
P3: Recover (if there are 3)

Foundation
Max Rep Push Press
200m Row, Run or Ski

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Tuesday 2/18

WOD
“OGAR”
As many rounds as possible in 14 minutes of:

3 Snatch (appropriate weight for you)
1 Muscle Up
12 Wall Balls 20/14#

MH= MU > C2B Pull-up x 4 reps > Kip x 6 reps > DH x 6 reps

www.KevinOgar.com

Foundation
As many rounds as possible in 14 minutes of:
14 KB Swings
14 Slamballs
14 Wall Balls 20/14#

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Wednesday 2/19

WOD
Complete as many Quality rounds as possible in 20 mins of:

8 Strict Pull-ups
8 Box Jumps, 36/ 30″ (step down)
12 Russian Kettlebell Swings 70/53#

Foundation
Complete as many Quality rounds as possible in 20 mins of:

8 Strict Pull-ups or Ring Rows
8 High Box Jumps or goblet step ups
12 Russian Kettlebell Swings

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Thursday 2/20

WOD
“DT”
Five rounds for time of:
12 Deadlifts
9 Hang power cleans
6 Push jerks

RX= 155/105# ……Alternative 2@ 70/44# KB’s
MOD= Modify weight to something you can Jerk or Push Press safely… but it should be heavier for you.

Notes: In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 when his vehicle was struck by an IED.

*It goes without saying for every WOD but especially with this one….you need to use your brain and manage work/rest effectively. This # can get heavy and make sure you are set up well before you pick the bar back up.

Foundational
Amrap 15…Modify weight to something you can  Push Press safely… but it should be heavy.

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Friday 2/21

WOD
15-12-9-6-3 reps for time:

Chest to bar pull-up
Front Squats 135/95#
Hand Release Push-up (no Worms!)

Foundation
Amrap Vet
8 Pull-ups or Ring Rows
8 Goblets (heavier)
8 Push-ups

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Saturday 2/22

“Unknown & Uknowable”

Sunday 2/23

10 AM OLY Class = Your Specific  OLY Weakness

Recovery/OTG 10AM Open Gym
40-60 min Casual
Row/Ski/Dyne?
20 Min Stretch

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