Saturday 02/19/2022

WOD
"MR. ROWBOTO"
3 Rounds For Time:
P1 500 Meter Row
P2 1,000 Meter Bike 

Rest 3 Minutes

3 Rounds For Time:
P1 1,000 Meter Bike
P2 500 Meter Row

-Score = Total Time including rest 
-Time Cap = 35 Minutes

Friday 02/18/2022

Strength
Squat Clean
Build to a heavy single

WOD
Benchmark #2
7 min AMRAP
30 deadlifts 225#/135#
60 wall balls 20#/14#
90 double unders

Thursday 02/17/2022

WOD
“STICKWITU” 
5 Rounds:
1 Minute Max Calorie Row
1 Minute Max AbMat Sit Ups
1 Minute Max Kettlebell Swings 55#/35#
1 Minute of Rest

*Score = Sum Total Reps
*Athletes will enter Total Reps for all 5 Rounds

Wednesday 02/16/2022

Strength
Front Squats
6 sets of 2:
Barbell Front Squats

*Score - Heaviest Load

WOD
Benchmark #1
8 min AMRAP
8 Burpee Box Jump Over 24”/20"
8 Cleans 95#/75#
8 Thrusters 95#/75#