WED 2/18/26 WOD

Warm Up - 2 sets:  10 row strokes | arms and hips only, legs stay straight - 10 PVC pass-throughs - 10 scap shrugs on rings or pull-up bar - 5 dumbbell swings/arm - 2 sets:  5 kip swings - 5 dumbbell strict presses/arm - 5 kipping knee raises - 5 dumbbell push presses/arm – Toes to bar:  5 knees to 90 – 5 knees to armpits – 5 toes to bar – DB hang C&J:  5 hang dip + shrugs/arm – 5 hang power cleans + 5 single arm push jerks/arm – 5 clean and jerks/arm – Test round:  3 toes-to-bars - 3 dumbbell clean and jerks/side - 15 strokes on the rower, start slow and then increase the pace every 3 strokes until they hit a pace they feel is fast but sustainable – Use workout variations.

WOD – 20 Min AMRAP
8 toes-to-bars L2-Hanging knee raises to chest L1-Hanging knee raises to waist
10 single-DB hang clean and jerks L3-50/35# L2-40/25# L1-30/15#
14/12 cal row L2-same L1-10/8 cal row
– Perform 5 clean and jerks with one arm, and then switch.

Rounds + reps

Post WOD - 2 sets:  :30 child’s pose stretch - :30 saddle stretch