Monday Feb 6 - Saturday Feb 11, 2023

Monday Feb 6

Part A

15min bMU technique/practice

Part B

EMOM x 5
1 Pull over into a negative bMU  
OR 1 bMU into 1 pull up   

Part C

18 min CAP    
Broken up anyway  
60 T2B  
60 WBS 20/14- 10'/9'    
100 Abmat sit ups    
60 WBS        
60 HSPU  
Break up anyway you want but every time you switch an exercise do 1 rope climb

Tuesday Feb 7

Part A

4 x 4 Front squats @ 75%

Part B

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

Part C

3 rounds    
5/leg BR Reverse lunge 155/105
10 box jumps 24/20  
15 Pull Ups

Wednesday Feb 8

Part A

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

Part B

8 EMOM
1- 6 HP clean @ 60% of todays max 
2- 6 Push press 105/75

Part C

4min to complete   
25 Ring rows    
50 DU's
15 squat cleans 125/85   
If you were able to complete in 4 min add 4 min and complete within 8min
25 Pull ups   
50 DU's   
10 Squat cleans 185/115  
If you were able to complete in 4 min add 4 min and complete within 12min    
25 C2B
50 DU's   
5 Squat cleans 225/145    
* if you did not complete- stay on phase 1 for all 3 rounds and try to maintain your score
  
Thursday Feb 9

Part A

40min time cap    
50 Lengths of DB walking lunges 35/20  
100 Cal row   
100 Push ups     
Break up anyway you want but when you switch an exercise do a 30sec HSH

Friday Feb 10

Part A

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

Part B

4 x 5 OH Squats 2,2, x,1

Part C

Open WOD 11.4  
10min AMRAP
60 BF Burpees- open standards    
30 OH squats 120/90  
10 rMU's - do bar if needed

Saturday Feb 11

Part A

15min mobility- class choice

Part B

25min AMRAP  
25 SDLHP  75/55    
25 Dips       
25 Thrusters 75/55  
25KB swings 1.25/1p    
25 Push press 75/55    
Then rest 3min
Tabata abmat