Programming February 26th - March 4th

Monday - February 26th

E90S for 10 Sets

2 Back Squats 

***building to heavy for day, but not Max….should feel good***

+

“Don’t Put it Down”

10 Minute Partner AMRAP

Athlete 1:

15 Wall Balls s(30/20) f(20/14)

Athlete 2:

Max Cal Row

***Once athlete 1 finishes 15 Wall Balls, the pair switches. Score is Cals + Reps. This is FAST and AGGRESSIVE. Get some!***

Tuesday - February 27th

“John Denver”

5 Sets For Time

400m Run 

12 HSPU s(strict)

1 Rope Climb s(legless)

***rest exactly 2 minutes b/t sets***

Wednesday - February 28th

In 12 Minutes find a heavy:

5 Rep Deadlift

+

“This is Sparta”

10 Minute AMRAP

50/35 Cal AB

25 T2B f(knee raises)

10 Power Cleans s(155/105) f(115/75)

Thursday - March 1st

“Sub Zero”

8 Sets for Time:

5 Burpees over the Bar

7 Push Jerks s(115/75) f(95/65)

10/8 Cal Row

***rest EXACTLY 1 min b/t sets***

Friday - March 2nd

"To Flow or Not to Flow"

20 Minute AMRAP or FLOW

20/15 Cal AB

5/3 Muscle Ups f(7/5 C2B Pullups)

Double Unders s(40) f(20)

5 Wall Runs

Saturday - March 3rd

Open WOD 18.2 @ Columbia District

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Tenative. This always depends on the workout, so keep up to date on Thursday night and Friday morning to get confirmation of what location we will be throwing down at!

Sunday - March 4th

Get Outside and be Rad.