WOD: Week of 2/7

MONDAY

3 rounds for time:

25 deadlifts (155/225 lb)

800/1,000-m bike


TUEDAY

Pre-workout:

8 sets for reps:

:20 double-unders

– Rest :10

– Compare to Jan. 4, 2022

5 rounds for time:

35 double-unders

200-m run

WEDNESDAY

8 sets for load:

2 front squats

Post-workout:

2 sets:

20 banded side-steps (moving right)

20 banded good mornings

20 banded side-steps (moving left)

10 single-leg glute bridges/leg

THURSDAY

AMRAP 12:

10 right-arm DB overhead squats (35/50 lb)

5 bar muscle-ups

10 left-arm DB overhead squats

15 toes-to-bars

FRIDAY

Pre-workout:

On a 7:00 clock:

Build to a heavy 4-rep front-rack lunge

6 rounds for time: 5 hang power cleans (105/155 lb) 10 weighted lunges

Then …

On a 4:00 clock for reps: Handstand walk


SATURDAY


Pre-workout:

EMOM 8:

Min. 1 | Row for calories

Min. 2 | Rest

3 rounds for time:

15 KB swings (35/53 lb)

20 box jumps (20/24 in)

250-m row

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