Programming February 19th - 25th
Monday - February 19th
E90S for 10 Sets
2 Overhead Squats from rack
***building***
+
“Supple Leopard”
8 Minute AMRAP
10 Alternating Dumbell Snatch s(50/35) f(35/20)
50ft DB Walking Lunge
***sport you have to squat snatch the DB snatches***
Tuesday - February 20th
“Chipper Jones”
3 Sets for time:
50/35 Cal Row
25 C2B Pullups f(pull-ups)
10 D-Ball Over the Shoulder s(100/70) f(70/50)
***rest 2 minutes b/t sets***
Wednesday - February 21st
“FOR Time Friday”
For Time:
10-1
Strict Press f(75/55) s(95/65)
Burpees over the Bar
***Sport wear a vest***
+
Full CrossOver Symmetry Cool Down
Thursday - February 22nd
“The Name is Fonda…Jane Fonda”
20 Minute Ladder
20/15 Cal AB
5 Hang Squat Cleans s(135/95) f(115/75)
***Sport add #10 every round, fitness add #5 each round***
Friday - February 23rd
5 Sets - Each for Time
7 Bench Presses s(165/115) f(135/95)
15 Elevated Ring Rows
Double Unders s(35/20)
***rest 2 mins b/t sets***
Athletes doing the Open Saturday:
Be easy, go light and just move. Spend some time after the workout stretching out your hip flexors, and rolling out. Should be loosening up your T-Spine, lower back, etc. Play around with dumbell clean and jerks, building rhythm, sticking to the standard, and getting used to a new movement.
I will post up warmup ideas and workout strategy for 18.1 tomorrow.
Saturday - February 24th
Open WOD 18.1
Sunday - February 25th
Get Outside and be Rad.