February 23-28 WODs

MONDAY, February 23Warmup: 400m run, then 3 rounds: 10 back extensions, 10 pushups; 10 sit-ups, 10 side lunges.

S/T: Good mornings5x3
Superset with 6 Perfect Push-ups

WOD: CF Open 12.318 minute AMRAP
15 Box Jumps
12 Push Press
9 Toes To Bar

L1=20/16” step-ups; 65/35#; knees to chest

L2=20/16” jumps; 75/45#; knees to chest

Rx=24/20”; 115/75#

COMP=24/20”; 135/95#

TUESDAY, February 24

Warmup: 500m row/run; 10 pass-thrus; 10 push-ups; 500m row/run

S/T: Turkish Get-ups5x5. Keep same weight through all 5 sets. Should be challenging but not to failure!

WOD

21-15-9

Burpee Deadlifts (95,65)

Hang Power Cleans (95,65)

Front Squats (95,65)

(Every time your hands come off the bar during the workout, do 5 over the bar burpees)

L1 Naked Bar

L2 (65,45)

Rx (95,65)

Comp (135,95)

WEDNESDAY, February 25

Warmup: Coach’s Choice

S/T: 3x5 Strict Toes to Bar. Rest 1 minute between sets. If you can’t do strict work on the negative, letting your legs down very slow, then kip them back up, or do straight leg raises to your max height.Superset with 10 wall-facing squats

WOD: For Time:400 m Run
50 KB Swings
20 Burpees
400m Run
40 KB Swing
15 Burpees
400 m Run
30 KB Swing
10 Burpees

L1=26/18#KB

L2=35/26#KB

Rx=53/35#KB

COMP=70/53#KB

THURSDAY, February 26

Warmup: Accumulate 100 double unders.

S/T:Open Skill workDouble Unders
Toes to Bar
Chest to Bar Pull Ups

WOD: “Pre-Open”4 rounds
30 second Hollow Body Hold
10 push-ups
10 weighted plate lunges
10 box jumps
30 second Superman Hold

L1=knee push-ups; 15/10# plate lunge; 16/10” step-ups

L2=25/15# plate lunge; 20/16” box jump

Rx=45/25# plate lunge; 24/20”

COMP=OH KB lunge@53/35#, change arms each round; 30/24”

FRIDAY, February 27

Open WOD 15.1 - What will it be? Who knows, but you’ll be ready for it!

SATURDAY, February 28

Warmup: Coach’s Choice

S/T: Work on Muscle ups or MU progressions or ring dips

WOD: “Nate”20 minute AMRAP
2 muscle-ups
4 HSPU
8 KB Swings

L1=banded ring dips; mountain climber push-ups; 26/18# KB

L2=ring dip; pike box push-ups or kick-up to handstand; 35/26# KB

Rx=70/53#KB

COMP=Same as Rx