Friday 2/26 – Open Workout

WORKOUT 16.1

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

Notes
Prior to starting this workout, each athlete will need to mark a starting point on the floor, measure out 25 feet and make another mark on the floor at the finishing point. Additionally, intermediate marks must be made at every 5-foot interval, each of which represents 1 rep of the lunge.

This workout begins with the barbell resting on the floor near the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will pick up the barbell and lunge with it overhead for 25 feet. They will then perform 8 burpees, jumping over the barbell on each repetition, before picking the barbell back up and lunging back in the opposite direction. Once back at the pull-up bar, they will perform 8 chest-to-bar pull-ups, and then will head back to the barbell to begin the next round.

Your score will be the total number of repetitions completed before the 20-minute time cap.

Wednesday 2/24

Skill:
3 rounds for quality:
30-50 Double-Unders’s
ME Handstand-Hold (against wall)

*If you can perform handstand walks, do so. Holds must be perfect as possible, no arching back.

Lifting:
none

WOD:
20 EMOM
1- Max V-ups
2- Max Front Squat 95/65
3- Max box jumps 24”/20″
4- Max Wall Ball

Tuesday 2/23

Skill:
none

Lifting:
8 EMOM
1 Clean First-Pull hold (0:03) + 1 Hang-Clean + 1 Pause Jerk (0:03)
**build to a heavy set

WOD:
“Barbara”
5 RFT:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3:00

30 min cap