WODS 2/23/26

Monday 2/23

"PRIMER"

4 Rounds

30 Seconds Row

10 Seconds Rest

30 Seconds Burpees

10 Seconds Rest

30 Seconds Power Cleans

10 Second Rest

"STRENGTH"

EMOM 8 minutes:

2 TnG Power Cleans

"CONDITIONING"

In 15 minutes:

1000m Row

In Time Remaining - As Many Rounds As Possible

15 Abmat Sit-ups

12 Kettlebell Swings (53/35)

9 Box Jumps (24/20)

Tuesday 2/24

"PRIMER"

8 Minutes for Quality

10/7 Cal Bike

5 2-Squat Walballs

5 Push-Ups into Down Dog

10 Seated Medball Russian Twists

"STRENGTH"

In 10 minutes, build to a moderate weight:

1 Front Squat + 1 Push Press + 1 Thruster

"CONDITIONING"

For Time: (15 minute cap)

150 Wall Balls (20/14)

Every 2:00 (starting at 0:00)

10 Toes to Bar

Wednesday 2/25

"PRIMER"

2 Rounds for Quality (Cap 9 Minutes)

10 Walking Lunge Steps

150m Row

10 lateral box step overs

600m Bike

10 Kip Swings

"CONDITIONING"

Teams of 2. Alternate Movements.

AMRAP 8 minutes:

250m Row

12 Box Step Overs (24/20)

7 Double Dumbbell Cleans

REST 2:00

AMRAP 8 minutes:

15 Calorie Bike

12 Walking Lunge Steps

5 Pullups

REST 2:00

AMRAP 8 minutes:

250m Row

12 Russian Kettlebell Swings (70/45)

2 Shuttle Runs (d/b = 1)

Thursday 2/26

"PRIMER"

3 Rounds

Tabata 20sec work /10sec rest

Inchworms

Jump Rope

Banded Pull Aparts

Banded Good Mornings

Pushup with Alternating Shoulder Taps

"STRENGTH"

In 15 minutes Complete:

Bench 8-5-5-3-3

"CONDITIONING"

EMOM 20 minutes:

40 seconds Work / 20 seconds Rest

Min 0-1: Bike Cal

Min 1-2: Ring Rows

Min 2-3: Jump Rope (Any)

Min 3-4: Abmat Sit-Ups

Min 4-5: Rest

Friday 2/27

Open WOD 26.1

Saturday 2/28

TBD