February 15, 2018

CROSSFIT
Rest Day!

SWEAT
Row, Jump & Sit (Time)
Row 500 m
50 Double Unders
50 AbMat Sit-ups
Row 400 m
40 Double Unders
40 AbMat Sit-ups
Row 300 m
30 Double Unders
30 AbMat Sit-ups
Row 200 m
20 Double Unders
20 AbMat Sit-ups
Row 100 m
10 Double Unders
10 AbMat Sit-ups

STRONGMAN
Metcon (Time)
Sara Sigmundsdottir Strongman Special
3 Rounds for Time:
5 rounds of 3 power cleans, 3 front squats, 3 shoulder to overhead, then after 5 rounds do 50′ double KB overhead walk.
Rx 185/125 barbell, 53/35 KB
Rx+ 205/145 barbell, 70/53 KB
Power Lifting Total
Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)

ENDURANCE
Rowing Golf (18 Rounds for distance)
1:00 Work / 1:00 Rest x 18 Rounds
*Score meters for each round keeping track of your “strokes” for each 1:00 interval. Wodify score is total meters for 18 rounds but in the comments please note your golf scope based on the below chart.
Eagle – +335m Male / +295m Female
Birdie – +320m M / +280m F
Par – +300m M / +265m F
Bogey – +280m M / +250m F
Double Bogey – +260m M / +235

BODY
3 sets, 10-15 reps

Single leg hip thrust
Straight arm pull down

Banded adductions
Close grip DB chest press

Sumo squat
Rev fly

Banded triceps
Bicep 7 ups

Bicycles 3 x 20

BARBELL BABES
Snatch Pull + Snatch + OHS (1RM)
Power Clean & Push Jerk (1RM)

MOBILITY