Monday Feb 26 - Saturday March 2, 2024

Monday Feb 26

 

Part A

 

5 sets of 5 Deadlifts  @ 70% - every 2 min

 

Part B

 

15-12-9-6

Calorie Row

Deadlifts (155/105)

Strict Handstand Push ups

 

Tuesday Feb 27

 

Part A

 

Every Minute (10:00)

5 Power Snatch (+20lbs total from week 2)

- Use lightweight that can be cycled smoothly for 5 Touch and Go reps

 

Part B

 

Every 5:00 (3 sets)

10 Toes to Bar or 10 V-ups

10 Burpee Broad Jump (4’/3’)

10 Toes to Bar or 10 V-ups

10 Burpee Broad Jump (4’/3’)

10 Toes to Bar or 10 V-ups

* Perform Toes to Bar for sets 1 and 3. Perform V-ups for set 2

 

Wednesday Feb 28

 

Part A

 

5 sets of 5 Bench Press @70%  - every 2 min

 

Part B

 

2 sets 

27-21-15 (21-16-12 for women)

Calorie Ski or Row

Push-Ups

-Rest 5:00 between sets.-

(the female reps apply only to the calories)

 

Thursday Feb 29

 

Part A

 

5 sets of 5 Back Squats @70% - every 2 min

 

Part B

 

120 Double Unders

40 Dumbbell Front Squats (50s/35s)

20 Box Jump Overs (24/20)

 

Friday March 1

 

Choose today between Part A and Part B, and spend some time working necessary skills and mobility in preparation for Open Wod 24.1 tomorrow morning.

Part A

 

2 Rounds

5:00 Air Bike calories

4:00 Row calories

3:00 Run (each 50m counts as 1 rep)

2:00 Ski calories

1:00 Box Step Ups (20”)

 

Part B

 

50 Toes to Bar

40 Wall Balls (20/14)

30 Cleans (135/95)

20 Muscle Ups or banded transitions

14 min CAP

 

Saturday March 2

 

OPEN WOD 24.1 – no scheduled classes.  Open WOD heats start at 9am