WODS and Open Gym time — Schedule
Yoga Sunday 4PM
Saturday Feb 5
With a Partner, split anyway you like
30 Min AMRAP
20 Cal
22 Box Jump
20 Step Up with Wall Ball
22 Wall Ball
20 Lunges with Wall Ball Overhead
RX + 20 Muscle Ups
Sunday Feb 6
2 rounds
1000m row or 2 mile bike
20 single db devils press 50/35
30 db step over with DB
10 muscle ups
Monday Feb 7
Wendler Week 2
Back Squat 3×3
Metcon:
3-6-9-12-9-6-3
12 Min Cap
Thrusters 95/65
Toes to Bar
Tuesday Feb 8
Wendler Week 2
Push Press 3×3
Metcon:
3 Rounds
500M Row or 1 Mile Bike
21 KB Swings 53/35 (a little lighter than normal)
12 Box Jumps
Wednesday Feb 9
“Lift Move Work”
1-rep-max clean, 4-minute time frame
Rest 2 minutes, then
Max bar muscle-ups in 4 minutes
Rest 2 minutes, then
Complete as many repetitions as possible in 8 minutes of:
30 double-unders
8 single-arm dumbbell push presses (left arm)
8 single-arm dumbbell push presses (right arm)
8 lateral burpees over the dumbbell
Thursday Feb 10
Wendler Week 2
3×3 Deadlift
Metcon:
15 Min AMRAP
50 Double Unders
30 second break
5 Pull Ups (rx+ 15 Pull Ups)
30 second break
25 Air squats
30 second break
Friday Feb 11
Wendler Week 2
Bench Press 3×3
Metcon:
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row
Rx:
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb ball to 9-ft. target