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WOD: Week of 2/14

MONDAY

Pre-workout:

EMOM 10:

1 back squat

– Increase load across as many sets as possible.


For time:

10 single-leg squats

20 double-unders

20 single-leg squats

40 double-unders

30 single-leg squats

60 double-unders

40 single-leg squats

80 double-unders

50 single-leg squats

100 double-unders

TUESDAY

For total reps:

3 sets of shoulder presses (2/3 bodyweight)

3 sets of strict pull-ups

3 sets of push presses (2/3 bodyweight)

3 sets of strict pull-ups

3 sets of push jerks (2/3 bodyweight)

3 sets of strict pull-ups

WEDNESDAY

For time:

5,000-m row

Post-workout:

1 set:

400-m KB farmers carry (53/70 lb)


THURSDAY

Pre-workout:

2 sets:

Max unbroken toes-to-bars

– Rest 3:00 between sets.

AMRAP 10:

8 pull-ups

6 sit-ups

4 burpee box step-overs (16/20 in)

FRIDAY

7 sets for load:

3 thrusters

Post-workout:

4 sets for reps:

On a 2:00 clock:

:30 handstand hold

30 double knee tucks in a plank

Max DB floor presses (35/50 lb)

– Rest 1:00 between sets.

SATURDAY

Pre-workout:

On a 8:00 clock:

Build to a heavy 1-rep squat clean

4 rounds for time:

20 squat cleans (75/115 lb)

800-m run

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