Week of February 19, 2018

Monday

Deadlift

Build to a Heavy Set of 3

“Optimus Prime”

AMRAP 7:
Wallballs (20/14)
On the Minute – 5 Deadlifts (225/155)

The workout begins with wallballs and on the top of the minute, starting on the 1:00 mark, athletes will perform 5 deadlifts at a moderate weight before beginning their wallballs again. This should be a weight that athletes are able to undoubtedly complete unbroken every single round. Score is total wallballs.

Tuesday

“Bar Hopping”

AMRAP 15:
15 Hang Power Cleans (135/95)
30/21 Calorie Schwinn Bike
15 Chest to Bar Pull-ups
60 Double Unders

Wednesday

“Hot Sauce”

AMRAP 3
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

Thursday

“Drago”

30-25-20-15-10:
Russian Kettlebell Swings (70/53)
AbMat Sit-ups
10 Meter Shuttle Sprints

For the shuttle sprints, set cones 10 meters apart. Count a repetition every time one point of contact passes the cones.

Friday

Open WOD 18.1