Tuesday, February 22, 2022

Feb 22, 2022

1 min read

The Open starts in TWO days! LET'S ROCK!!

“Terrible Twosday”

Skill

Tabata Alt. Knees to Elbows

Pendlay Rows

WOD

5 min AMRAP

5 Shoulder Press (55/75)

5 Box Step ups w/ Dumbell (35/50)

Rest 1 min

4 min AMRAP

4 Push Press (65/95)

4 Box Jumps

Rest 1 min

3 min AMRAP

3 Push Jerk (75/115)

3 Burpee box Jump overs

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“Friday Fun Day” Warm up Runners warm up Michael Phelps 3 min AMRAP 3 push ups, sit ups, squats 2 mins bands or static 1 min bar hang :30 floor thrusters :30 push Aways 2 min Plank 1 min Dying bugz PV

Thurs. Oct. 22, 2026

Warm up 12 mins on own warm up Abs - 30 GHD’s or TTB STRENGTH: Bent over Rows 4x6 WOD 4 Rounds of 6 Thrusters (65/95) 4 Wall Walks 1 Bear Crawl 6 Thrusters (65/95) 4 L-Hang Pull ups 1 Bear Crawl

Wed. Oct 21, 2026

Partner WOD 18 min AMRAP #1 Run 1 lap/#2. KB Swings SWITCH #1. Row 250m/98&8 SWITCH #1. 15 DB DEVIL Dogz #2. Box Step Ups Both 1 and 2 o= 20 Burpees (any)

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