Tuesday 02/23/2021

Strength
Back Squat
5-5-3-3-3
*Build from Moderate to Heavy.

WOD
4 Rounds For Time:
30 Wall Balls 20#/14#
30/25 Cal Bike

Cool Down
FOR RECOVERY
2:00 Couch Stretch (R)
2:00 Couch Stretch (L)

Tuesday

WOD
"Crash Course"
AMRAP 15:
50 AbMat Sit-ups
40/30 Calorie Assault Bike
30 Chest to Bar Pull-ups
20 Power Clean 95#/65#

Tuesday

Strength
Power Clean
Build to Heavy Touch and Go 5-Rep

WOD
"Guard Rail"
AMRAP 3:
9/6 Calorie Assault Bike
9 Power Cleans 115#/80#

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
7 Power Cleans 135#/95#

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
5 Power Cleans 155#/105#

Wednesday

WOD
"Long Gone"
5 Rounds:
1 Minute Wallballs 20#/14#
1 Minute Dumbbell Snatches 50#/35#
1 Minute Calorie Bike
1 Minute Rest

*Score is lowest rep total across the five rounds.