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WOD: Week of 2/28

MONDAY

Pre-workout:

8 sets:

:20 alternating archer push-ups on rings

– Rest :10


For time: 5 strict muscle-ups/chest to bar/strict pull-ups 50 double-unders 4 strict muscle-ups/chest to bar/strict pull-ups 40 double-unders 3 strict muscle-ups/chest to bar/strict pull-ups 30 double-unders 2 strict muscle-ups/chest to bar/strict pull-ups 20 double-unders 1 strict muscle-up/chest to bar/strict pull-up 10 double-unders


TUESDAY

Filthy Fifty

For time:

50 box jumps (20/24 in)

50 jumping pull-ups

50 KB swings (12/16 kg)

50 walking-lunge steps

50 knees-to-elbows

50 push presses (35/45 lb)

50 GHD back extensions

50 wall-ball shots (14/20 lb)

50 burpees

50 double-unders


WEDNESDAY

Pre-workout:

EMOM 7:

1-5 wall walks


AMRAP 10:

7/10-cal. Echo bike

10 strict handstand push-ups


THURSDAY

Pre-workout:

EMOM 8:

1 power snatch

1 snatch push press

2 sots presses


5 sets for load:

3 overhead squats


FRIDAY

Open 22.2


SATURDAY

4 rounds for time:

15 box jumps (30/36 in)

400-m run


Post-workout:

5 sets for load:

10 front-rack lunges

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