Wednesday 02/17/2021

WOD
5 SETS FOR MAX REPS
1:00 DB Front Squats (Athlete Choice)
1:00 Box Jumps 30"/24"
1:00 DB No Push-Up Renegade Rows
1:00 Hollow Holds
1:00 Rest

*Athlete must step down from the box.

Friday 01/17/2020

WOD
"Blue Steel"
3 Rounds For Time:
7 Power Snatches 75#/55#
7 Toes to Bar
7 Box Jumps 24"/20"

50/35 Calorie Assault Bike

3 Rounds:
7 Power Snatches 75#/55#
7 Toes to Bar
7 Box Jumps 24"/20"

50/35 Calorie Assault Bike

3 Rounds:
7 Power Snatches 75#/55#
7 Toes to Bar
7 Box Jumps 24"/20"

Wednesday

"Rosie"
For Time:
29 Thrusters 75#/55#
29 Box Jumps 24"/20"
29 Pull Ups
29 Calorie Row
29 Push Press 75#/55#
29 Burpees
29 Kettlebell Swings 55#/35#
88 ABMAT Sit Ups

29:00 Cap

Monday

Strength
Back Squat
5x5 @ 80%

WOD
For Time:
400m Run
26 Hand Release Push-ups
400m Run
26 Kettlebell Swings 55#/35#
400m Run
26 V-Ups
400m Run
26 Deadlifts 155#/105#
400m Run
26 Wallballs 20#/14#
400m Run
26 Box Jumps 24"/20"

Bart Smith