Saturday 2/27/21

Saturday 2/27/21

WOD:

15 Minute alternating EMOM

Minute 1: 10 Double DB ground to overhead (50#/35#)

Minute 2: 10 Over/Unders

Minute 3: 200m Run

Accessory Work:

50-75 Banded pull aparts

50-75 Banded face pulls

30-50 Seated bent over rear felt raises

*Accumulate reps*

Friday 2/26/21

Friday 2/26/21

WOD:

Thruster

15 Minutes to build to a heavy single

THEN:

“Jackie”

FOR TIME

1k Row

50 Thrusters (45#/35#)

30 Pull-ups

Mission Fit:

10 Min. AMRAP

1 Cal. Bike

1 Wall Balls

2 Cal. Bike

2 Wall Balls

3 Cal. Bike

3 Wall Balls

4… cont.

Thursday 2/25/21

Thursday 2/25/21

WOD:

6 Rounds for Time

16 Box plyo skiers (24″/20″)

5 Strict handstand push-ups

3 Hang squat cleans (205#/145#)

5 Strict ring pull-ups 

Mission Fit:

3 Rounds For Time

200m Farmers Carry

15 Box Jumps

3 Wall Walks

Wednesday 2/24/21

Wednesday 2/24/21

WOD:

Deadlift

3-3-3-3-3

Accessory work

3 Rounds for max load

100m Odd object push/pull/carry

(Sled drag, farmers carry, prowler push, sandbag bear hug carry, etc….)

Mission Fit:

11 Min. AMRAP

12 Alternating DB Snatches

4 Toes-to-Bar

Fence and Back

Tuesday 2/23/21

Tuesday 2/23/21

WOD:

“Build the Base”

Buy In: 5 Minute max calorie echo bike

Then, 30 Minute AMRAP:

“Filthy Fifty”

50 Box jumps (24″/20″)

50 Jumping pull-ups

50 Kettlebell swings (35#/26#)

50 Walking lunges

50 Knees-to-elbows

50 Push press (45#/35#)

50 GHD hip extensions

50 Wall balls (20#/14#)

50 Burpees

50 Double unders

Cash Out: 5 Minute max calorie echo bike

Mission Fit:

3 Rounds For Max Reps

1:00 Min. Max Calorie Row

1:00 Min. Max Lunges

1:00 Min. Max Sit-ups

1:00 Min. Rest