Monday Feb 13 - Saturday Feb 18, 2023

Monday Feb 13

Part A

15min rMU technique/practice

Part B

4 rounds    
3 Strict dips- pause 2sec at bottom + 3 strict C2B   

Part C

Open WOD 13.2     
10min AMRAP  
5 Sh2Oh 115/75
10 Deadlifts
15 Box Jumps 24/20

Tuesday Feb 14

Part A

4 x 4 Front squats @ 85%

Part B

3 x 30sec Speed back squats 60% of front squat      
Rest 1min

Part C

15min AMRAP
12 push press 115/75    
1 wall walk
12 FR lunges    
2 wall walks      
12 Burpees over bar   
3 wall walks

Wednesday Feb 15

Part A

Every 90sec for 6 rounds
1 hang squat clean + 1 squat clean
Increasing weekly-log load

Part B

8 EMOM
1- 5 HP clean @ 70% of todays max                                             
2- 5 Push press 115/85

Part C

Every 4min x 5 rounds  
Row 1min- try to complete 30/25 calories-
for every incomplete calorie get off the row and complete that many WBs x 5
Score is # of WBs

Thursday Feb 16

Chipper for time
100 Goblet squats 1.5/1p       
90 Push ups
80 KB swings 1.5/1p
70 Leg extensions- feet on box
60 Ring rows      
50 Kneel to stand- Goblet   
40 HSPU
30 Alt Pistols  
20 T2B   
10 Shuttle runs

Friday Feb 17

Part A

Every 90sec for 6 rounds
1 hang Squat snatch + Squat Snatch  
Increasing weekly- log load

Part B

3 x 7 OH Squats 2,2, x,1

Part C

Open WOD 14.1    
10min AMRAP
30 DU's  
15 P snatch 75/55  

Saturday Feb 18

Open WOD 23.1

Reminder - box closed Monday Feb 20