Thursday 02/18/2021

Skill
EMOM x 10 MINUTES
MIN 1 - 5 Strict TTB + :20 Hollow Body Hang*
MIN 2 - :45 Shuttle Run (EZ)

*Drop between TTB + Hang

WOD
4 Rounds For Time:
15 Toes to Bar
15 Deadlifts 225#/155#
500m Row

Wednesday 02/17/2021

WOD
5 SETS FOR MAX REPS
1:00 DB Front Squats (Athlete Choice)
1:00 Box Jumps 30"/24"
1:00 DB No Push-Up Renegade Rows
1:00 Hollow Holds
1:00 Rest

*Athlete must step down from the box.

Tuesday 02/16/2021

Strength
3 SETS ON A 12:00 RUNNING CLOCK...
1 Snatch Deadlift +
1 Hang Power Snatch (Above the Knee) +
1 Hang Power Snatch (Below the Knee)

-Rest as needed b/t Sets-
*Weight stays Light for all 3 Sets

WOD
4 SETS
ON A 4:00 RUNNING CLOCK...
500/400m Row
15 Power Snatch*
Max Double Unders in Time Remaining

-Rest 1:00 b/t Sets-
*SET 1 - 15 Reps @ 95#/65#
*SET 2 - 12 Reps @ 115#/75#
*SET 3 - 9 Reps @ 135#/95#
*SET 4 - 6 Reps @ 155#/105#
(Score is Reps)

Monday 02/15/2021

WOD
FOR TIME
40/30 Cal Bike
40 Single DB Alt. Step-Ups 50#/35#
20 Handstand Push-Ups
40 Pull-Ups
20 Handstand Push-Ups
40 Single DB Alt. Step-Ups
40/30 Cal Bike

*DB Can be held in any way above the waist.
HSPU Option 1: Box Pike Push-Ups
HSPU Option 2: DB Strict Press