2/23 WOD

The OPEN starts today . .  . If you wish you can do it today!

warm up –  800 meter RUN

20 plate squat / raise

20 oblique crunch

pvc stretches

skill work – option review

WOD – 18.1

20 min AMRAP

8 T2B

10 DB HANG clean npress

14/12 cal row

RX – 50/35

SC – K2E, 35/20

 

Option 2 – Casual Warrior

20 min AMRAP – 10 reps each of:

DB squats      40/20

GHD – Back ext

DB lunge (L+R=1)

Pull ups

DB Floor press

Ring dips

Push ups

FINISHER –

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2/22 WOD

DOM  (Hero)

warm up – 800 meter run

10 WB

10 WC clean npress

10 WB

PVC stretches  / pass thru

Skill / strength – PVC clean squat breakdown

HSPU wall / Box (scaled) practice

WOD – 50 cal row

10,9,8,7,6,5,4,3,2,1

clean squats   110/75

HSPU

50 cal row

Finisher –

2/ 21 WOD

If bitchin burned calories . . .

warm up – 50 dubs

20 shoulder taps

20 rev lunges

20 groiners

Skillwork – hang / kipping practice

Strength – OHS off rack  (YES, this means you too!)

WOD – 15-25-15

GHD full sit up

Back squats 135/95

Dubs    (3x)

then 10:00 cardio (players choice)

Finisher – corework

2/20 WOD

Over All

warm up – 800 meter r/r

10 altern lunges ( slow)

5 inch worms

PVC stretches / pass thru

Skillwork – dubs / corner jumps

Strength – Deadlifts 3×3 (each variety)

WOD – 15 min AMRAP

1,2,3,4,5,6,7,8,9,10

push ups

deadlift  (70%)

box jumps

Finisher –

2/15 WOD

17.4

warm up – 10 wb tap / toss

10 db RDL

10 wb clean npress

skillwork – deadlift breakdown  – s/t

strength – open gym

WOD – 13 min AMRAP

55 deadlift   225 / 155  (135/95)

55 wall balls   20/14  (20/10)

55 cal row

55 HSPU   (HR push ups)

 

Finisher –