WOD’s for the Week – 2/29 to 3/5

~ Warm-up ~

Plan: 10 min to complete specified work load
MONDAY TUESDAY WEDNESDAY
3 rounds
-5x Push-up
-10x Sit-up
-15x Press (PVC)
10 min AMRAP
-3x Pull-up
-6x Squat
-Run 200m
4 rounds
-10x Deadlift (PVC)
-10x Sit-up
THURSDAY FRIDAY SATURDAY
3 rounds
-3x Pull-up
-3x Chin-up
-5x Push-up (wide)
-5x Push-up
3 rounds (45 sec per move)
-Air Squat
-Sit-up
-Wall Ball (10/8#)
2 min each move
-Deadlift (PVC, bar)
-Pull-up
-Double Under

~ Strength ~

Plan: 20 min to complete the work assigned.
Warm-up: 3 sets of 5 reps @ 30/40/50% 1RM.
Working: 4 sets of 5 reps @ 70% 1RM
MON TUE WED THU FRI SAT
Press

or

Push-up

Back Squat

or

Pull-up

Deadlift

or

Press

Pull-up

or

Push-up

Back Squat

or

Press

Deadlift

or

Pull-up

~ Conditioning ~

MONDAY TUESDAY WEDNESDAY
10 min AMRAP
-5x Push-up
-5x Toes to Bar
-5x Strict Press (75/45#)
4 rounds for time
-15x Pull-up
-15x Front Squat (95/65#)
-Run 400m
12 min AMRAP
-8x Deadlift (205/135#)
-4x Ab Roll-outs
THURSDAY FRIDAY SATURDAY
3 rounds for time
-30x Push-up (wide)
-20x Chin-up
-10x Push-up (narrow)
-5x Pull-up
“The Tower of Power”

15 min Ladder (1…n; +1)
-Back Squat (95/65#)
-Leg Raise
-Wall Ball (20/14#)

“Up, Down, & Around”

5 rounds for time
-10x Pull-up
-10x Deadlift (225/155#)
-50x Double Under