February 28-March 5

W5
D1- 
A1. DB Thrusters @ 4010, 5 x 8 reps, rest 30 sec **yes, tempo on thrusters
A2. Burpees AFAP, 5 x 5, rest 30 sec
A3. Negative Only Pull Up, 5 x 5 reps @ 5 sec negative, rest 30 sec
A4. Archer Ring Rows @ 10X0, 5 x 10 alternating (5/side), rest 30 sec 
A5. DB Arnold Press, 5 x 10, rest 30 sec
+
3 rounds for time:
25 Double Unders
25 KB Swings

D2 Monday afternoon
10-15 min jog/dynamic warm up
+
Bike done
1 min @ 85W
1 min @ 105W
1 min @ 125W
x 3 rounds
+
5 sets done
10 Air Squats @ 4040
Bike 3 min @ 90W
rest 90 sec
+
30 min mobility- focus on thoracic mobility and hip flexors
**use below as guide
OH Extension over foam roller holding 5# plate, 3 x 60 sec, rest as needed
Kneeling Thoracic Rotations, 3 x 15/side, rest as needed- https://www.youtube.com/watch?v=aCEKBGRhSBQ
Couch Stretch, 2 min/side
Lying on Bench Reverse Fly’s w/o weight, 2 x 12-15 w/ 2 sec pause at top 

D3 Monday 
A. Scap Circles hanging from bar, 3 x 5/direction, rest as needed done
B. 90/90 Hold on Pull Up bar- 5 x 12 sec **little bit higher than this- done
C1. DB Chinese Row heavy, 4 x 6-8/arm **heavy, rest as needed 25#DB 
C2. DB Russian Step Ups, 4 x 10/leg, rest 30 sec b/w legs 25# DB goblet style, this was pretty tough, I really wanted to go down in weight but didn't 
+
3 sets, rest 1 min b/w sets done 
Run 400m
12 DB Thrusters 10#/hand
12 Double Unders
+
rest 4 min
+
3 sets, rest 1 min b/w sets done
Run 400m
15 KB Swings, 35#
10 Box Jumps, step down


Day4
For time:
Version of CF Open WOD, will update when they announce (may have to remind me)  

**i worked 60 hours this week with Monday being my only off day. Planned on doing these other 2 Saturday but we ended up going on a day trip. Save me day 1 for next week! As far as 16.2, I don't have 65# at the house so I'll have to save that for a day I go to the gym or do 50# DB