2193 Wednesday 2/20/2019

A
40/30 Cal Ski/Bike/Row
2 Rounds
1 Length Walking Lunges
1 Length Stiff Leg Bear Crawl
1 Length HS Walk
1 Length Duck Walk
(20 min)

B
4 min
:10sec work/:20 sec rest
Max Box Jump Overs

4 min
:10sec work/:20 sec rest
Alternating DB Snatch

C
800m Row
40 Single Arm DB Thrusters (55/35)
*Switch arms as needed
800m Run
40 Single Arm DB Thrusters (55/35)
*16 min Timecap

2191 Monday 2/18/2019

A
Run 1 Lap
10 Burpee Tuck Jumps
Run 1 Lap
10 HS Shoulder Taps
Run 1 Lap
10 Goblet Squats w/2sec Hold in the bottom
(8 min)

B
3x6 Back Squats
*Pause 2 sec in the bottom
(15 min)

C
4 Rounds
2 min AMRAP
8 Snatch (95/65)
15 Wall Balls
Max T2B in remaining
Rest 2 min

4 Rounds
4 Snatch (135/95)
15 Wall Balls
Max C2B or BMU in remaining
*2 min rest between each 4 round part
(30 min)

2190 Saturday 2/16/2019

A
10 min ride, row, ski or run

3 Rounds
5 High Box Jumps
10 Behind the neck press
10 Reverse Hyper

B
Deadlifts
4x Cluster Sets
1 Cluster set = 1+1+1
You will rest 20 sec between each rep of your cluster set. Rest 2-3 min between cluster sets.

C
Muscle Garden - Throwdown 2013
With a partner:
12 min AMRAP
50 Deadlifts (225/155)
Run 1 Lap or Each
50 T2B
Run 1 Lap Each
50 OHS (135/95)
Run 1 Lap or Each
Max Ring Muscle Ups in remaining time
*Must tag hands before and after each lap