2021-02-22

February 22, 2021 admin

Monday-

Bench Press
Every 3 min for 15 min
10 as heavy as possible

Metcon
12 Min AMRAP
15 Med Ball Cleans
15 Sit-ups

Tuesday-

Snatch
Work to a heavy single

Metcon
Helen
Three rounds for time
400m run
21 KB Swings
12 Pull-ups

Wednesday-

Back Squat
Every 3 min for 15 min
10 as heavy as possible

Metcon
Four rounds for time
25 Calories
15 Hand release push-ups
5 Squat Cleans
1 Muscle-Up (Bar or Ring)

Thursday-

Pre-WOD
Two Sets
30 unbroken wall balls (rest 3 min between sets)

Rest 5 min

21 Min EMOM (7 Rounds)
Min 1- 15 KB Swings
Min 2- 8 Burpee box jump overs
Min 3- 10 Toes to bar

Rest 5 min

Post-WOD
Two Sets
30 unbroken wall balls (rest 3 min between sets)

Friday-

Clean and Jerk
Work to a heavy single

Metcon
10 rounds for time
10 Shoulder to overhead
10 Bar facing burpees