2/21/23
WOD
For Time:
30 C2B pull-ups
3 Rounds DB "DT"
20 C2B
2 Rounds DB "DT"
10 C2B
1 Round DB "DT"
*50/35-lb. DBs x 2
REMINDER: SUBMIT OPEN SCORES BY 5PM MONDAY.
2/20/23
WOD
EMOTM for 10 minutes:
Power Snatch, 1-3 reps
15-12-9-6-3 reps for time of:
Power Snatch, 105/65-lbs.
Bar-Facing Burpees
REMINDER: SUBMIT OPEN SCORES BY 5PM MONDAY.
2/19/23
WOD
Rest Day
REMINDER: SUBMIT OPEN SCORES BY 5PM MONDAY.
2/18/23
WOD
“CFT CFT”
7 minutes 1RM Power Clean
Rest 3 minutes.
7 minutes 1RM Squat Clean
Rest 3 minutes.
7 minutes 1RM Push Press
2/17/23
WOD
OPEN WORKOUT 23.1
Complete as many reps as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans
2/16/23
WOD
For time:
1000m Run/Row
50 Sit-ups
35 Box Jumps, 24"/20"
25 Toes-to-Bar
35 Box Jumps, 24"/20"
50 Sit-ups
1000m Run/Row
2/15/23
WOD
With a partner:
23 minute AMRAP of:
19 Wall-balls, 20/14-lbs.
19 Calorie Row
*share as needed.
2/14/23
WOD
2 sets of:
3 rounds for time of:
15-cal. machine
12 power snatches, 95/65-lbs.
9 burpees
*Rest 1:1 with a Partner*
2/13/23
WOD
From the Floor:
Front Squat
3 sets of 5 reps
10 rounds of:
150' Shuttle Run (25' increments)
5 Double DB Front Squats
5 DB Burpee Deadlift
*50/35-lb. DBs.
2/12/23
WOD
Rest Day