Programming: February 27th – March 3rd, 2023
Monday, February 27th, 2023
Warm up: 2 rounds
20sec WORK | 10sec REST
Plank Hold
Hollow Hold
Air Squat
High Hang Clean
Beat Swing
Alt Single Leg Toes To Bar
Strength: Deadlift
Working: 3-3 Warm Up: 3-3-3-3-3-3
WOD: 9 min AMRAP of:
1 Deadlift 155/105 lbs
1 Hang Clean 155/105 lbs
1 Toes-to-bar
2 Deadlift 155/105 lbs
2 Hang Clean 155/105 lbs
2 Toes-to-bar
Add 1 Rep Each Round Until “Time”
(1, 2, 3, 4, 5, 6….15, 16, 17, 18, 19, 20)
Tuesday, February 28th, 2023
Warm up: 2 rounds
20sec WORK | 10sec REST
Plank Hold
Hollow Hold
Air Squat
High Hang Clean
Beat Swing
Alt Single Leg Toes To Bar
WOD - This Way: For time:
Farmers Carry 53/35 lbs | 400 m
50 Double DB Thruster pick load
40 Push-ups
30 Echo Bikes
20 Sit-ups
10 DB Box Step Overs pick load
WOD - OR This Way: For time:
Farmer Carry 53/35 lbs | 400 m
50 Echo Bikes
40 Push-ups
30 Double DB Thrusters pick load
20 Sit-ups
10 DB Box Step Overs pick load
Wednesday, March 1st, 2023
Warm up: 2 rounds
20sec WORK | 10sec REST
Plank Hold
Hollow Hold
Air Squat
High Hang Clean
Beat Swing
Alt Single Leg Toes To Bar
Strength: Push Press
Working: 2-2 Warm Up: 2-2-2-2-2-2
WOD: Every 1 min for 8 mins
Alternating Between:
5 Handstand Push-ups + 10 Double Unders
6 HSPU + 20 Double Unders
7 HSPU + 30 Double Unders
8 HSPU + 40 Double Unders
9 HSPU + 50 Double Unders
10 HSPU + 60 Double Unders
11 HSPU + 70 Double Unders
12 HSPU + 80 Double Unders
Thursday, March 2nd, 2023
Warm up: 2 rounds
20sec WORK | 10sec REST
Plank Hold
Hollow Hold
Air Squat
High Hang Clean
Beat Swing
Alt Single Leg Toes To Bar
Strength: Push Press
Working: 2-2 Warm Up: 2-2-2-2-2-2
WOD: 4 Rounds
2min each For Max Reps of:
10 Row Calories
Max Reps in Remaining Time of: Snatches pick load
2min REST
10 Burpees
Max Reps in Remaining Time of: Snatches pick load
2min REST
Friday, March 3rd, 2023
We’ll see what the last week of the Open brings!
If you still want to get something in, we’ll have something for you to do.
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