Workouts for 2/25 – 3/3

 

 

 

Monday 2/25

 

Max Effort 250m Ski/Row to establish “pace” time for WOD

Then

5 Rounds
250m Ski/Row
50 Double Unders
*2 Min rest

MODS: 150 Single Unders
50 Dynamic Step Ups

Cooldown – stretch/roll out

Tuesday 2/25

 

Option 1:
Deadlift De-Load
6 set x 5 reps @ 60/70%

Option 2:
6 Rounds
Min 1: 5 Deadlifts (Ascending #)
Min 2: Max Tuck or Support Hold
Min 3: Rest

Then
10 Laps with Partner (5 laps each)
Sled Push

Wednesday 2/27

 

30-20-10
DB Snatch
Calories
Sit-Ups

Then
4 x 30/30/30 Core Work (Coaches Choice)

 

 

 

Thursday 2/28

 

Option 1:
Front Squat De-Load
6 x 5 @ 60/70%

Option 2:
15 Mins For Quality
7-10 Double KB Front Squats or Heavy Goblet Squats
7-10 DB/KB Strict Press
Max Set BW Pull-ups

Then

Teams of 3 – 4 Rounds (1 Works/ 2 Rest)
10 Cal Ski directly into 3 Shuttle Runs

 

Friday 3/1

 

“Wittman”
7 Rounds for time of:
15 KB Swing 53/35# (OH)
15 Power Clean 95/65#
15 Box Jumps 24/20in

*In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana who was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

Or

AMRAP 15 mins
15 Russian Swings
15 KB Cleans (1/2 Headcutter)
15 Step-ups > Goblet Step ups

Then

Core Work
2-3 Rounds NFT
1 lap sandbag drag
25 sit-ups

 

Saturday 3/2

9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $10 for all non members of which 1/2 is donated locally.

Coaches Choice

Sunday 3/3

 

With a Partner – (1 Works/1 Rests) *40 Min Cap
100 Cal Row
100 Dumbbell Racked Step-ups (total)
100 Cal Airdyne
100 Scotty Bobs (Pushup > Row R > Row L =1 Rep)
100 Cal Ski

Use weights that are challenging for you (may be differing from partner) and grind through. Partition work as needed.