Monday, Feb 14
WOD
run 400m
20 power cleans, 95/65
20 front squats
20 push ups
run 400m
20 squat cleans
20 push press
20 push ups
run 400m
20 hang power cleans
20 thrusters
20 push ups
Tuesday, Feb 15
STRENGTH
8 x squat snatch + 2 OH squats
WOD
AMRAP in 9 minutes
3-6-9 …
squat snatch, 95/65
pull ups
Wednesday, Feb 16
WOD
3 rounds
row 500m
10 DB renegade man makers, 45/30
12 knees to elbows
Thursday, Feb 17
STRENGTH
8 x thruster + push press + push jerk (from ground)
WOD
21-15-9
wall ball shots, 20/14
med ball sit ups
KB swings. 55/40
slam balls, 30/20
Friday, Feb 18
FUN FRIDAY PARTNER WOD
AMRAP in 15 minutes
50 partner med ball chest passes, then
200m med ball carry
1-1, 2-2, 3-3 …
deadlift, 225/155
box jumps, 24/20
partners switch at the end of the med ball carry