WOD for Sunday, Feb 23, 2025

25min AMRAP
Alternating rounds w/ partner:
4 db thruster 22'5's/15's
6 toes to bar
24 double under

Back Squat
5-3-2-2-1
at 60-70-80-90-100%
Rest 3:00-5:00

1.5 Back Squats for time:
20-15-10 reps at 50-60-70% of your 1RM back squat
(alternating with partner)

3 Sets of Hamstring curls in rings:
6-10 hamstring curls in rings
Rest 1:00

Dumbbell Bench Press
Build to a 6RM over the course of 4 sets.

Then 3 x 3 reps at 100% of 6RM.
Do one set every three minutes or faster.

Strict Press
Build to a 3RM over the course of 4 sets.
Every 3:00 or faster

Ring Push Ups (6min)
30 sec on/30 sec off x 6 sets.

tall snatch
4 x 3

snatch balance + overhead squat
3 x 3+3 @50-65%
3 x 2+2 @65-75%
3 x 1+1 @75-85%

3 sets
10 snatch grip barbell row
10 barbell sit-up

CF OPEN 25.1

STRENGHT

Pendlay Row (15min)
Build to a 12RM over the course of 4-5 sets.
Do one set every three minutes or faster.

STRENGHT

Bent over Dumbbell Rows
Build to a 12RM (each arm) over the course of 4-5 sets.
Do one set every three minutes or faster.

STRENGHT

Romanian Deadlift
Max unbroken reps at 55-45-35% of your 1RM deadlift.
Do one set every five minutes or faster.

5 rounds
1min row
1min box over jump 60/50
1min wallwalk
1min rest

3 rounds
10-20 hanging knee raises
15 back extension
1min rest