Week of 2/24 – 3/2

Photo Copyright R. MacDonald @Gym Jones

Monday 2/24

WOD
25 min Ladder for Quality (1,1,2,2,3,3,etc…)
Strict ring dips
Thrusters 115/85#

Foundation
Appropriate # for thrusters…challenging but sustainable

Tuesday 2/25

WOD & Foundational

Pick 1 element

• Row
• Ski
• Run (Hill to Flat loop, Hill loop & 400 Meters)  
• AD x 2 (2 miles, 1 Mile & .05 Mile)

1600 Meters
Rest 6 minutes
800 meters
Rest 4 minutes
Run 400 meters

Wednesday 2/26

WOD

6 Rounds
10 Clean & Jerks 135/85#
10 Box Jumps 24/20 in

Foundation

Amrap Vet
10 HPC or KB Swing
10 Goblet Step up 5 per side

Thursday 2/27

WOD

Complete as many Quality rounds as possible in 20 minutes:

5 Weighted pull-ups (appropriate weight)
10 Ring Push-ups with feet elevated if possible
15 Goblet Squats

Foundational

Modify elements to challenging for your current ability to maintain intended stimulus

Friday 2/28

WOD & Foundation

2 rounds > 2 mins on 1 min off
Russian KB Swings
Toes to Bar or Sit-ups
Plate Burpees
Ski for Cals
Row for Cals

*Keep track of Reps/ Cals

Saturday 3/1

Coaches Choice

Sunday 3/2

10 AM OLY Class = Snatch Balance & Hang Squat Clean Practice