WODS 2/24/25

Monday 2/24 "STRENGTH"

Every 2:00 x 5 Sets:

5 Bench Press

"CONDITIONING"

EMOM 24 minutes, alternate between:

12 Dumbbell Box Step Overs (50/35 lbs.) (24/20")

10 Toes-to-bars

15/12 Bike Erg Calories

Rest 1 min

Tuesday 2/25

"STRENGTH"

Every 3:00 x 3 Sets:

3 Back Squats

"CONDITIONING"

6 Rounds for Time 6 Thrusters (75/55 lbs.) 32 Double Unders

"FINISHER"

Accumulate 2 Mins Wall Sit 2 Mins Plank Wednesday 2/26 "CONDITIONING" Teams of 2 For Time 3000m Bike 100 Kettlebell Swings (53/35 lbs.) 80 Abmat Sit-ups 60 Deadlifts (155/105 lbs.) 40 Burpee Over Barbell 3000m Bike *Split Reps/Distances "FINISHER" Accumulate 50 Banded Pull Apart 25/25 Banded Half-Kneeling Paloff Press HYBRID STRENGTH A) Snatch Balance 6 sets 2 @ by feel B) Snatch 3@45% 3 sets 2 @ 55-70% 4 sets 1 @ 75-90% C) 3 Rounds for Quality 20 Alternating Bird Dogs 10 Strict Toes to Bar/Knee Raises 10/10 Bottoms Up KB Press Thursday 2/27 "CONDITIONING" For Quality Every 1 min for 20 mins, alternating between: Min 1: Row Min 2: 10 Perfect Pushups Min 3: 8 Wall Balls (Pause 1sec @ Bottom) Min 4: 6 Shuttle Runs (120ft) Min 5: 120Ft R + 120ft L Single Arm Overhead Carry Min 6: 10 Barbell Good Mornings (45/35) "MOBILITY" Every 1 min for 20 mins, alternating between: Min 1: Pigeon Stretch R / L Min 2: Down Dog/Cobra Min 3: Lizard Stretch R/L Min 4: Twisted Cross R/L Min 6: Banded Shoulder Stretch R/L *Coach Led Friday 2/28 OPEN 25.1 Saturday 3/1 "CONDITIONING" Teams of 2 For Time: Bike 2500-2000-1500-1000 Split Distances As Needed After Each Bike Each Partner Completes: 1 Round of: 15 Russian Kettlebell Swings (53/35) 10 Plate Air Squats (45/25) 5 Ring Rows Rest 2 Minutes HYBRID STRENGTH A) Hang Clean 3@50% 5 sets 2 @ 60-85% B) Split Jerk 6 sets 2 @ by feel C) Pause Front Squat (:03 pause in the bottom) Work up to a heavy single D) Accumulate 50 GHD Situps GHD Back Extensions