General Fitness 2/13-2/18

Prep Work
Monday
3 min AMRAP
50′ Bear crawl
50′ Walking lunge

Then
2X7 Goblet squat 53/35
2X:30 Pigeon stretch

WOD
A.
5X3 Back squat
Build on each set
15 min cap

B.
27-21-15-9
Cal Rowed
Clusters 95/65
*Modified version of a previous open workout, Get after it and push the pace!

C.
3 min Cool down on bike
2X1:00 Sampson stretch
2X20 Reverse toe touches

Cool Down
Mobility
Post results

Tuesday
Prep work

500M Row
2X6 Drinking birds
2X6 Leg pumps
warm up movements

WOD
A.
Every 3 min for 15 min (5 sets)
15 ttb
10 dumbbell OVHD walking lunge
30 Double unders

B.
Time cap 3 min
10-1
Cal rowed
Dumbbell squat clean

C.
3-5min Bike/walk/row cool down
2X2:00 Lat roll out
2X1:00 Banded pec stretch

Wednesday
Prep Work

3 Rounds
10 Walking lunges
3 Burpees
Rest 1 min
3 rounds
10 Walking lunges
3 burpees
*Perform second set of work faster

WOD
A.
At an moderate effort
2X500M Row
Rest as needed

B.
10 Min to build to a technical Power snatch

C.
10 min to build to a technical Power clean

D.
Mobility of your choice. 5:00+ minimum

Post result

Thursday

A.
30 Min of movement
1 min each station
Shuttle run
Bike
Row
Russian swings 35/26

B.
Deep stretching 10:00

Post results

Friday
Prep Work
500M Row
10 PVC Pass throughs
10 PVC OHS
+5 min warm up of your choice

WOD
A.
TBA

B.
1K Row easy pace

C.
Cool down+mobility of your choice

Saturday
Team stretch

WOD
Teams of 2-4

Max reps in 3 min on each station
Bike for calories
Row for calories
Rope climbs/Strict pull ups
Dumbbell clusters
Burpees

Cool Down your choice

Post results

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