Monday – 03/01/21:
“Tricycle” 
For Time: (25min cap)
50/40 Calorie Bike “Buy-In”
… Directly into:
30-24-18-12:
Alternating Dumbbell Power Snatches
Chest To Bar Pull-Ups
Thrusters
Dumbbell – 50 / 35 lb
Thruster – 75 / 55 lb
*bike pace goal 65/60rpm. DB and Barbell doable in at least 10’s. C2B doable in sets of 5’s. Mod banded C2B
HOME GYM 
For Time:
Buy-In: 1 Mile Run
Directly Into…
40-30-20-10:
Single Dumbbell Russian Swings
Single Dumbbell Plank Rows
Single Dumbbell Thrusters
*Switch Arms As Needed*
Tuesday – 03/02/21:
Strength/primer:
Every 90s x5
3 UB deadlifts
*build to AHAP
“Pull It Together”
AMRAP 13:
600m/500m Row
9 Deadlifts
12 Single Dumbbell Burpee Box Step-Overs
Barbell – 275 / 185 lb
Dumbbell – 50 / 35 lb
Box – 24″/20″
*row pace goal 2:00/2:20 or less. DL doable in 3 sets or less. No singles. Goal 3+ rounds
HOME GYM
“Put It Together”
AMRAP 13:
100 DU
15 Double DB Deadlifts (50’s/35’s)
12 Single Dumbbell devils press (50/35)
Wednesday – 03/03/21:
 
Clean and Jerk Complex :
Build to a Heavy Complex:
E2MOM X 5
1 Power Clean
3 Front Squats
1 Push jerk
*complex is unbroken. Final weight is final wod weight or heavier.
“Wise Men” 
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell – 135 / 95 lb
… Rest 3:00
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell – 155 / 105 lb
Rest 3:00
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell – 185 / 135 lb
*all weights are doable unbroken.
HOME GYM 
3 Rounds x AMRAP 3:
3 Double Dumbbell Power Cleans
3 Double Dumbbell Front Squats
3 Double Dumbbell Push Jerks
Rest 3 Minutes Between
(50/35lb)
Thursday – 03/04/21:
TBD
Friday – 03/05/21:
Strength:
E2MOM
Back Squat
10-8-6-4-2:
Percentages based off 1RM Back Squat:
Set 1 – 10 Reps @ 55-57% of 1RM Back Squat
Set 2 – 8 Reps @ 65-67% of 1RM Back Squat
Set 3 – 6 Reps @ 75-77% of 1RM Back Squat
Set 4 – 4 Reps @ 83-85% of 1RM Back Squat
Set 5 – 2 Reps @ 90-92% of 1RM Back Squat
– Building on last week’s percentages, in Week 2 of 2 of this descending rep scheme.
– Athlete’s choice on the increase in weight, where the above lists a 0-2% increase.
– Input 5 Scores. Overall score will be the set of 2.
“What’s Up?”
AMRAP 9:
3 Squat Snatches
3 Toes to Bar
6 Squat Snatches
6 Toes to Bar
9 Squat Snatches
9 Toes to Bar
Continue to add (3) reps per round to each movement until the time cap is reached.
Barbell – 95 / 65 lb
*barbell weight is light. A set of 10 is doable unbroken with wod weight. Mod kipping leg raise.
HOME GYM 
AMRAP 12:
6 Alternating Single Dumbbell Power Snatches
6 Abmat Sit-ups
12 Alternating Single Dumbbell Power Snatches
12 Abmat Sit-ups
18 Alternating Single Dumbbell Power Snatches
18 Abmat Sit-ups
Add 6 Reps Per Round