WEEK of WOD’s 1.12.20 - 1.18.20

MONDAY, JANUARY 13th

A. RETEST 6.10.19

3 Rounds for Time:

5 Ring Muscle-Ups (5-10 Strict Pull-ups)

10 Squat Cleans (135/95lbs)

20 Box Jumps

Scale to: Banded Pullups/ FS/Box Steps

Goal Time: < 12min

B.

Every Minute on the Minute (EMOM) for 10 minutes

Sit Up x 8

Front Plank on Elbows for the remainder of the minute

TUESDAY, JANUARY 14th

A. RETEST 6.11.19

2 Rounds for Time:

18 Calorie Row

15 Thrusters (95/65lbs)

12 Chest to Bar Pull-ups

Scale to: by Load, Jumping Pull-ups

Goal Time: <7minutes

B.

3 Rounds for Quality:

Turkish Sit Up x 8 each arm at moderate weight

Slow and Steady Ring Row x 8

Barbell Russian Twists x 16

Sumo Stance Good Morning x 8 at moderate weight

Front Rack Hold x 1 minute at heavy weight

WEDNESDAY, JANUARY 15th

HAPPY BIRTHDAY PHILIP SCHEETZ

A.

For time:

800-meter run

21 Power Snatch (135/95 lb.)

42 Push-ups

400-meter run

15 Power Snatch

30 Push-ups

200-meter run

9 Power Snatch

18 Push-ups

Scale to: 500/300/100m, 21-15-9 pushups instead of doubling, by Load

Goal Time: < 20 minutes

B.

3 Sets for Quality:

7 Seated Single Arm Arnold Press (Each Side)

:30 Seconds Ring Plank Support

14 Weighted AbMat Sit-ups

C.

Spend 5 minutes working T-Spine and Pec Mobility

THURSDAY, JANUARY 16th

A.

Back Squat 5 x 3 @ 70-80%

B.

Four rounds for time of:

21 Wall Ball Shots (20/14 lbs)

15 Toes to Bar

9 Strict Handstand Push-Ups

Scale to: v-ups/ pike pushups or HS Holds

Goal Time: <12 minutes

C.

Accumulate 5minutes of Lat Mobility alternated with 3minutes of Hollow Body Holds

FRIDAY, JANUARY 17th

HAPPY BIRTHDAY "DAD" DAVID RUTHERFORD

In Honor of MPO Spencer Bristol...

For time:

1988m Bike (Standing Only)

Then, 10 Rounds of 9 Reps, Alternating with Partner:

Burpee Box Jumps

1988m Row

Then, 10 Rounds of 3 Reps, Alternating with Partner:

Rope Climbs

1988m Run

Then, 10 Rounds of 9 Reps, Alternating with Partner:

Russian Kettlebell Swings (88/70lbs)

https://www.hendersonvillefh.com/obit/mpo-spencer-daniel-bristol/

SATURDAY, JANUARY 18th

HAPPY BIRTHDAY LANDON DARNELL and JOSIE PARSONS

A.

For 5 Rounds, against a 60-second running clock…

18/12 Calories of Assault Bike

Max Reps of Burpees Over KB

Rest 2 minutes after each 1 min round

B.

For 15 minutes, work steadily through 3 sets of:

Tuck up x 10 + Hollow Rock x 10 + Hollow Hold x 10sec

Single Arm Farmers Carry x 1 lap AHAP

Wall Walks x 3