210227 - Week Preview

MONDAY
1RM DEADLIFT

(GOAL = Under 12 minutes)
WOD - FOR TIME
2 Rounds
500m Row
250m Row
100m Row
(Rest 1 minute between each row)

TUESDAY
1RM BENCH

(GOAL = GO HARD and HAVE FUN!)
WOD - No Score Day!
Every 3 minutes for 15 minutes
10 Bicep Curls
20 Ab Mat Sit Ups
30 Double Unders

WEDNESDAY
1RM BACK SQUAT

(GOAL = 12 Rounds)
WOD - AMRAP 6:
3 Squat Cleans 75/55
3 Pull Ups
(Add 3 per round)

THURSDAY
1RM PRESS

(GOAL = Under 10 minutes)
WOD - FOR TIME
10-1
Burpee Box Jumps
1-10
DB Push Press

FRIDAY
Hero WOD
”Tyrant 22”
This hero workout is dedicated to Sergeant First Class Kristoffer B. Domeij, 75th Ranger Regiment, US Army, who was killed in action by an Improvised Explosive Device in the Kandahar Province of Afghanistan on October 22, 2011.⁣

(GOAL = 4 Rounds)
AMRAP 22:
22 Deadlifts 275/185
22 Wallballs 20/14
22 Toes to Bar
22 Hand Release Push Ups