WORKOUTS 2/10-2/15

MONDAY

Metcon

Score Time

For time:

60-50-40: Air Squats

10-15-20 Shoulder to Overhead 135/95

TC 10

Conditioning

Score Reps

5 Rounds

90 sec work/30 sec rest

14-25′ shuttle runs

time remaining- max double unders or single unders

30 sec rest

TUESDAY

Weightlifting

Super Set

you will bench with a buddy 5×8

THEN

you will do 5x 6-10 Deadlifts at a pre set weight

THEN

you will rest 2-3 mins

Bench Press

5×8

Deadlift

5×6-10

WEDNESDAY

Metcon

Score Rounds and Reps

AMRAP 24

10 t2b

200m run

12 db cluster 35/25

200m run

2 rope climbs

200m run

THURSDAY

Weightlifting Complex

Score Weight

5 sets

start @ 40-50%

3 snatch balance

2 OHS w/ pause at the bottom

1 hange snatch

rest 2-3 mins

Metcon

Score Time

5 rounds

1250/875m bike 500/400m row/ski

5 sandbag over shoulder

FRIDAY

Metcon

Score Time

3 Rounds

15 box jump overs 30/24

15/12 cals bike 18/16 row/ski

20 sit ups

TC 15

Weightlifting

100 Shoulder press

Score Time

85/60

TC8

SATURDAY

Open Gym 8:15am -Skill strength only unless testing a comp workout you are signed up for

TEAM WOD 9:15am

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