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Thursday Dec 28th WOD

Strength: Bench Press

4 x 12 @ 55-65% of 1RM


Bicep Curls 3x12

Tricep ext 3x12


Conditioning: For Time: (Time cap: 16 min)

50 Dubs

40 Toes to bars

50 Dubs

30 Handstand pushups

50 Dubs

20 Back squats 135/95 lbs

50 Dubs

10 Chest to Bar Pull ups/Kipping Pull ups

50 Dubs

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Monday March 4th WOD

Crossfit Open WOD 24.1 Strength: Shoulder Press 1x10 @ 60% 1x8 @ 65% 1x8 @ 70% 1x6 @ 80% 1x6 @ 85% Conditioning: For time: 21 dumbbell snatches, arm 1 (50/35)(35/20) 21 lateral burpees over dumbbell 2

Saturday March 2nd

30min Amrap 120 Hang Clean and Jerks (115/75)(95/65) 100/80 cal row 60 Stiff Leg DL (115/75)(95/65) 40 DB Box steps overs (45/25)(40/20) 20 T2B 200 Dubs

Friday March 1st WOD

We will be doing the 24.1 Open Wod on Monday! Strength: 10min EMOM 1 Deadlift 2 Hang Power Cleans 3 Push Jerks Conditioning: 2 7min AMRAPs 7min AMRAP: 5 Pull ups 7 Hang Power Cleans 9 Push ups Rest 2

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