Programming Week of February 5-9, 2024

February 4, 2024
Programming Week of February 5-9, 2024

"Seek those who fan your Flames"


Improve your wall walk technique and capacity today

Partner WOD:

5 rounds for time of:

50 Row Calories

10 Wall Walks


Today we are working strength after the wod and focusing on our thrusters, toes to bar and double under volume.


3 rounds, 3 mins each, for max reps of:
75 Double Unders
15 Thrusters, 115/75 lbs
max reps in remaining time Toes-to-bars
Rest 1 min

Strength: Thruster 3-3-3-3-3


Today is our high skill day with Snatches and Ring Muscle Ups.

Build on your skill progressions from last week

Strength: Every 1:30 for 18 mins, alternating between:
3 Squat Snatches, pick load
Ring Muscle-up Practice, 45 secs

WOD: "Amanda"

9-7-5 reps, for time of:
Ring Muscle-up
Squat Snatch, 135/95 lbs


Today is our heavy Olympic Lifting Day

Goal is a heavy 1 rep Clean & Jerk

Clean & Jerk 1-1-1-1-1



For time:
100 Wall Balls, 20/14 lbs, 10/9 ft
Run, 400 m
Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 200 ft

Strength/Skill Work:

4 rounds for max reps of:
Handstand Walk, 100 ft
max rep Strict Pull-ups, 1 min
Rest 2 mins

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