WEEK of WOD's 1.14.19 - 1.19.19

MONDAY, JANUARY 14th

A. 12:00-25:00

Shoulder Press 4 x 6 @ 70%

Active Rest btw sets: Engaged Bar Hangs (Scap Retractions) x 5 reps +

15sec Active Squat Hold with MB

B. 35:00-47:00

Complete as many rounds and reps as possible in 12 minutes of:

40 Double-Unders

20 Wall Ball Shots (20/14 lbs)

10 Pull-ups

C. 50:00-60:00

3 Rounds:

1min Weighted Plank Hold + 30sec Side Planks (each)

TUESDAY, JANUARY 15th

A. 12:00-24:00

In 12 minutes, complete 3 sets of:

Handstand Hold 30 seconds or HS Walk

Bent Over Barbell Row 3×10, across

Half Kneeling Single Arm Dumbbell Press 3×5/side, across

B. 30:00-50:00

For Time:

27-21-15-9:

Toes to Bar

After Each Round:

30/20 Calorie Bike

20 Front Rack Wreck Bag Reverse Lunge (50/35)

Goal Time: 15 minutes, 20min CAP

Scale to: 15,12, 9, 6 reps T2B or K2C and 30/20 Cals BikeErg or 20/15 Cals Assault

C. 50:00-60:00

For 10 minutes, work steadily through...

10 KB Windmills ea side

20 KB Russian Twists

Supernova Lat Roll 2min

WEDNESDAY, JANUARY 16th

A. 10:00-20:00

Front Squat 4 x 6 @ 70%

Active Rest btw sets: 5 Open Books per side

B. 30:00-53:00

Every 90 seconds for 22.5 minutes (3 sets):

Station 1 – 200m Run

Station 2 - 10 D-Ball Over Shoulder (100/70lbs)

Station 3 – 20/15 Cals Ski Erg

Station 4 – 15 Box Climb-Overs (40/30")

Station 5 - 20 GHD Sit-ups

Scale to: 100m Run, 5 D-Ball, 15/10 Cals Ski, 10 Box Climb Overs, 20 Ab Mat OR 10 GHD Sit-ups

THURSDAY, JANUARY 17th

A. 15:00-25:00

Power Clean 4 x 6 @ 70%

*quick singles are suggested, barbell cycling not required

B. 30:00-50:00

2 Rounds for Time:

18-12-6

DB Front Squat (55/35lbs)

Burpee-to-Target (6in)

DB Push Press (55lb/35lb)

*5:00 Rest between rounds

Goal Time: 5-10 minutes per round

Scale to: 12-9-6 reps

C. 50:00-60:00

3 Sets Max Effort Hollow Hold

Foam Roll Quad/IT as active rest

FRIDAY, JANUARY 18th

A. 15:00-35:00

In teams of 3, complete 7 Rounds each for Time, alternating complete rounds with partners:

5 Right Arm KB Hang Clean and Jerk (53/35lbs)

5 Left Arm KB Hang Clean and Jerk (53/35lbs)

5 Box Jumps (30/24")

50ft Sled Push (*sprint)

B. 40:00-55:00

Work at a steady pace for 15 minutes, rotating through the following drills:

50ft DB Bear Crawl (*slow)

2 Arm OH DB/KB Reaching Sit-ups x 20 reps

20sec Side Star Planks (ea)

SATURDAY, JANUARY 19th

A.

For Time, with partner:

100 Cal Assault Bike

75 Back Rack Walking Lunge (135/95lbs)

100 Cal Ski

75 Handstand Push-ups

100 Cal Row

75 GHD Sit-ups

*share reps as desired with partner

*start athletes on diff ergs as needed