Feb 3-9, 2020

Feb 3

Partner WOD

Each partner rows:

800-700-600-500-400-300m

**Each time off rower complete 3 man makers (50’s/35’s)

Feb 4

Front Squat

Start @ 60% of max for 6 reps. Add 5% each set until unable to get 6 reps.

AMRAP 12

4 Hang Squat Cleans (135#/95#)

8 Power Cleans (135#/95#)

32 Double Unders

Feb 5

EMOM 24

Landmine Press Left – 10-15 reps

Landmine Press Right – 10-15 reps

Ring Pullup – 7-12 reps

20s Hollow + 20s Arch

**Goal is RPE 8+(close to failure), try to keep within rep range

Feb 6

Complex: Power Snatch + Overhead Squat + Snatch Balance

Work to heavy over 10 min

For Time:

24-20-16

Box Step Ups (53’/35’s)

16-20-24

Double Russian KB Swings (53’s/35’s)

Feb 7

Chest Supported DB Rows

4×10

21-15-9 x 3

Situps

Box Jumps (24″/20″)

**Complete 150′ Suitcase Carry (53# – each side) after each completed round

Feb 8

AMRAP 20

20 Alternating DB Muscle Snatch (50#/35#)

10 Alt. Pistols

20 Wall Balls (20#/14#)

10 Handstand Pushups

Feb 9

4 Rounds for Reps

Bike/Row

Double Unders

Burpees to Plate

Rest

**Each Round is 1:30

Leave a Reply