Programming: February 6th – 10th, 2023
Monday, February 6th, 2023
Warm up: 3 rounds for quality of:
10 Box Step-ups
8 Alt Deep Lunge + Rotations
6 Alt Dead Bugs
4 Push-up to Down Dogs
2 Push Press pick load
WOD: 5 Rounds For Time
3min AMRAP of:
4 Burpee Box Jump Over 24/20”
5 Push Press
10 AbMat Sit-ups
90sec REST Between Rounds
R1: 75/55 | R2: 95/65 | R3: 115/75
R4: 135/95 | R5: 155/105
Tuesday, February 7th, 2023
Warm up: 2 rounds for quality of:
30 Jump Rope Singles
10 Cossack Squats
10 PVC Pass Throughs
10 PVC Overhead Squats
10 Overhead Lunges
Strength Complex: 1 Snatch
+ 2 Barbell Overhead Lunges + 1 Overhead Squat
1-1-1-1-1-1-1
WZA 2019 Indy Online Challenge
WOD: 9min AMRAP of:
3 Hang Power Snatch 75/55 lbs
3 Overhead Squats 75/55 lbs
30 Double Unders
6 Hang Power Snatch 75/55 lbs
6 Overhead Squats 75/55 lbs
30 Double Unders
…………………………………………………...
Add 3 Reps Every Round Until “Time”
(3, 6, 9, 12, 15……24, 27, 30)
Wednesday, February 8th, 2023
Warm up: 2 rounds for quality of:
200m Run OR 1min Cardio
10 Lateral Box Step Overs
10 Air Squats
10 PVC Good Mornings
10 90/90 Hip Mobilities
30sec Hollow Hold
Endurance:
Shuttle Run
3x 60 ft
WOD: 20 min AMRAP of:
200m Run
-- then: 3 Rounds of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats
Thursday, February 9th, 2023
Warm up: 3 rounds for time of:
10 Reverse Lunges
10 Leg Swoops
10 Cartwheels
5 Donkey Kicks
20sec Handstand Hold
10 Deadlift 45/35 lbs
Strength: Deadlift
8 @ 50% | 8 @ 55% | 8 @ 60%
8 @ 65% | 8 @ 65%
WOD: Freestyle Diane
For time, partitioned any way:
45 Deadlifts 225/155 lbs
45 Handstand Push-ups
Friday, February 10th, 2023
Warm up: 3 rounds for quality of:
1min Jump Rope
10 DB Deadlifts pick load
1min Row
10 V-ups
10 (1 Pike Push-up
+ 1 Up Dog + 2 Active Pigeon)
Skill/Strength: 8 Rounds
Toes to Bar
20sec WORK | 10sec REST
Tails WOD: 20min AMRAP of:
8 Toes-to-bars
10 1-Arm DB Hang Clean & Jerk 50/35
14/12 Row Calories
Heads WOD: 20min AMRAP of:
4 DB Thrusters 50/35 lbs
6 Toes-to-bars
24 Double Unders
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