WOD: HWPO, week 2

Feb 18-Feb 24

Monday

Strength/Skill

  • tech: learning hip extension with the sumo deadlift high pull

The Hips are the Key

30-20-10 reps of:

  • calorie row
  • sumo deadlift high pull 95/65
  • push press 95/65

Tuesday

Strength/Skill

  • Turkish Get-Up
  • 5-3-1-1-1-1-1

Carry-n-Squat

5 rounds of:

2′ with a sandbag of choice:

  • front rack carry for max meters
  • every 10m, 3 sandbag squats

4′ on machine of choice:

  • recovery-paced row, ski, bike, or run

Wednesday

Strength/Skill

Pull Ups: strength and skill

  • option 1: EMOM, 12′: 40% of max strict pull ups or ring rows
  • option 2: 75 pull ups, in as few sets as possible
  • option 3: 50 chest to bar pull ups, in as few sets as possible

Can't Stop Won't Stop

EMOM, 24 minutes:

  • min 1: 20m ab disc or beast crawl
  • min 2: 4 manmakers, up to 50/35#
  • min 3: 20m front rack walking lunge, up to 50/35#
  • min 4: tempo (recovery speed) air squats, full minute

Thursday

Strength/Skill

  • Tech: rowing starts

Pace-A-Rooney

On the rower:

  • 60″ for distance, at 2k+3 seconds

then:

  • 10x 60″ on, 10″ off.

Monitors flipped down. Shoot for 2k+3

  • rest 5′
  • 5x 40″ on, 20″ off.

Monitors flipped down. Shoot for 2k pace.

Friday

Strength/Skill

18.1

TBA

Saturday

Strength/Skill

Row it Home

  • Teams of 3: Row 5k
  • while the 5k is being completed:
  • 150 thrusters, 95/65*
  • 150 pull ups or ring rows*

*Rx+: 115/85, chest to bar PLU

Monday

Strength/Skill

hip extension: SDHP

  • 3-3-3-3-3-3

for load; focus on proper tech

Nasty Beth

21-15-9 reps of:

  • toes-to-bar
  • hang power clean 155/105
  • ring dip

Tuesday

Strength/Skill

  • Turkish Get-Up
  • 5-3-1-1-1-1-1

Carry-n-Squat

5 rounds of:

2′ with a sandbag of choice:

  • front rack carry for max meters
  • every 10m, 3 sandbag squats

4′ on machine of choice:

  • recovery-paced row, ski, bike, or run

Wednesday

Strength/Skill

Muscle Up: skill application

  • for time: 7 muscle ups

then:

  • for time: 50 air squats, 7 muscle ups

last:

  • for time: 7 muscle ups

A Little Bit of Diane

In 3′

  • 18 deadlift 135/95
  • 18 lateral burpee over bar
  • AMRAP handstand push up

rest 3′

In 3′

  • 15 deadlift 185/135
  • 15 lateral burpee over bar
  • AMRAP handstand push up

rest 3′

In 3′

  • 12 deadlift 225/155
  • 12 lateral burpee over bar
  • AMRAP handstand push up

rest 3′

In 3′

  • 9 deadlift 275/195
  • 9 lateral burpee over bar
  • AMRAP handstand push up

rest 3′

Thursday

Strength/Skill

  • Tech: rowing starts

Pace-a-Rooney

On the rower:

  • 60″ for distance, at 2k+3 seconds

then:

  • 10x 60″ on, 10″ off.

Monitors flipped down. Shoot for 2k+3

  • rest 5′
  • 5x 40″ on, 20″ off.

Monitors flipped down. Shoot for 2k pace.

Friday

Strength/Skill

18.1

TBA

Saturday

Strength/Skill

Row it Home

  • Teams of 3: Row 5k
  • while the 5k is being completed:
  • 150 thrusters, 95/65*
  • 150 pull ups or ring rows*

*Rx+: 115/85, chest to bar PLU

Tuesday

Strength/Skill

Thursday

Strength/Skill

Saturday

Strength/Skill