210221 - Week Preview

MONDAY
(GOAL = 3 Rounds)
Starting the week with some full body work! We will be testing one rep maxes next week so this is meant to be a fun deload-ish week!

Shoulder Stability Skill Work
3 Rounds - Not For Time
20 Jumping Jacks
20 Mountain Climbers
2 Alt. Turkish Get-Ups

AMRAP 14:
BUY-IN - 40 Pull Ups (A: 14 Muscle Ups)
then…
30 Wallballs 20/14
20 Sumo Deadlift High Pulls 75/55

TUESDAY
(GOAL = Under 16 minutes)
Mixing two “girl benchmark WODs” together then just some quick heavy deadlifts to top of our training with this lift!

WOD - “Danny” (Diane + Annie)
FOR TIME
21-15-9
Deadlifts 225/155
Handstand Push-Ups
(24 Ab Mat Sit Ups and 42 Double Unders b/w sets)

Strength - Deadlift
Build to 85%
then… EMOM 5:
1 Deadlift @ 85%

WEDNESDAY
(GOAL = 7 rounds)
With The CF Open coming up so soon, it’s important to practice the workouts from the past to feel what they’re like!

Tempo Push Press
Tempo is 3/X/3/6
2X3 @ 80%, 90%, 100%

WOD - Open 18.1
AMRAP 20:
8 Toes to Bar
10 Hang SA DB Hang C&J
14/12 Calorie Row

THURSDAY
(GOAL = NO SCORE DAY! GO HARD AND FAST!)

Pause Squats (4 seconds)
4 @ EB
2 @ 40%
2 @ 50%
5x2 @ 60-70%

WOD - EMOM 12:
1 - 15 Box Jump Overs
2 - 5 Thrusters 135/95
3 - Rest

FRIDAY
(GOAL = Under 20 minutes)
CAP @ 25 minutes
BARBELL kind of DAY!!!
Since we’re doing lots of heavy lifts next week, there will be a ton of bodyweight WODs… so let’s close out this week with all the barbell!

FOR TIME
(Every 2 minutes perform 10 KB Swings)
35 Power Snatches 95/65
35 Floor Press
35 Hang Power Cleans
35 Shoulder to Overhead
35 Back Rack Lunges