Feb 4-9 2019

Monday

MWOD:
dubs practice x25 attempts
t-spine extension on bench with stick x10-15 reps
stretch wrists
cossack squats

LIFT: Military Press

6/6/6+@70%

a2) side planks 3x10 braces/side

WOD: 'duets'

with a partner perform each couplet for max reps in 4 minutes

push ups
body rows

cal row
dubs

burpees
v-ups

Tuesday

MWOD:
row 250M
super squat hip sequence
roll calves on barbell
stretch calves

LIFT:
Squat: EMOTM x8 minutes
 x8 reps @65%

WOD: 10-9-8-7-6-5-4-3-2-1

DB lunges/leg
DB push press
DB bent over row
Bench Crunches

Wednesday

MWOD:
t-get-ups x3/side
t-spine extension on roller x15-20 reps
chin bar hang x max time
band lat tri stretch x1min/side

LIFT:
Barbell Complex
for max load

1 power clean
1 front squat
1 push press
1 back squat
1 push press

WOD: 5 RFT

Prowler
Ropes
150m row
wall ball

Thursday

MWOD:
Row 250m
banded super frog
smash hips with soft ball
hip opener on box

LIFT: Deadlift

work up to 5RM
x8-10@85%

a2) McGill curl ups
 
WOD: unilateral mess

For Time
10-8-6-4/side

waiters lunge
suitcase carry
one arm DB row
one arm thruster
DB snatch

Saturday:
Coaches Choice (bring out the barbells)