Programming: February 20th – 24th, 2023
Monday, February 20th, 2023
Warm up: 3 rounds for time of:
100m Run OR 30sec Cardio
5 Tempo Ring Rows
10 Lunges
5 Push-up to Down Dogs
Skill: 2 rounds for quality of:
15sec Ring Support Hold
10sec Bottom Ring Dip Hold
5 Ring Dip Negatives
3 Ring Dips
5 Kipping Ring Dips
Strength: Curtis P
2 @ 95/65lbs | 2 @ 115/75 lbs
2 @ 135/95lbs | 2 @ 155/105lbs
WOD: 15 min AMRAP of:
7/5 Ring Dips
3 Curtis Ps 95/65 lbs
200m Run
Tuesday, February 21st, 2023
Warm up: For time:
10 Neck Rotations
10 Arm Circles
10 Bodyweight Windmills
10 Down Dog To Up Dog Stretches
-- then: 2 rounds of:
30sec Plank Hold
20sec Tripod
10sec Free Standing Handstand Hold
-- then: 2 rounds of:
10 Muscle Snatches
10 Behind-Neck Snatch Grip Push Press + Snatch Balance
1 Burgener Snatch Warm-up
Strength: Hang Snatch
Warm Up: 3-3 Working: 3-3-3-3-3
WOD: 9-7-5 reps, for time of:
Snatch 155/105 lbs
Strict Handstand Push-up
Wednesday, February 22nd, 2023
Warm up: 3 Rounds
20sec WORK | 10sec REST
Mule Kicks
Banded Good Morning
Active Pigeon
Lat Pull Down
-- then: 2 rounds for quality of:
10 Alt Box Step-up 30/24 in
10 Kettlebell Deadlift pick load
10 KB Bent Over Row pick load
1min Wrist Mobility
Strength: Every 1min x 10min Alternating Between:
2 Russian KB Swing
1 KB Hang Sumo DL High Pull
+ 2 Kettlebell Clean & Press
+ 1 Goblet Squat pick load
8 Pike Leg Lift Over KB pick load
WOD: 10-9-8-7-6-5-4-3-2-1 Reps Of:
Hang KB Clean & Jerk 53/35 lbs
Pull-up
Weighted Step-up 53/35lbs | 24/20 in
Thursday, February 23rd, 2023
Warm up: 3 Rounds
20sec WORK | 10sec REST
Mule Kicks
Banded Good Morning
Active Pigeon
Lat Pull Down
-- then: 2 rounds for quality of:
10 Alt Box Step-up 30/24 in
10 Kettlebell Deadlift pick load
10 KB Bent Over Row pick load
1min Wrist Mobility
Strength: Bench Press
Working: 3-3 Warm Up: 3-3-3-3-3
WOD: 5 Rounds For Time Of:
5 Double DB Devil Press pick load
30 Double Unders
Friday, February 24th, 2023
We’ll see what the open brings, then, we’ll see what Friday brings. It’s gonna be good though!!
😊 😉 😊 😉 😊
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