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
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