WEEK of WOD's 1.18.21 - 1.23.21

MONDAY, JANUARY 18th

HAPPY BIRTHDAY JOSIE PARSONS

A. "CF Games Open 11.5"

20 Minute AMRAP

5 Power Cleans (145/100)

10 Toes-to-Bar

15 Wall Balls (20/14)

Target number of Rounds: 10+

Minimum Rounds reps before scaling: 7

Scaling option 1 (Masters 45+)

20 Min AMRAP

5 Power Cleans (115/80)

10 Knee to Elbows

15 Wall Balls (14/10)

Scaling option 2

20 Min AMRAP

5 Double Dumbbell Cleans (light)

10 Sit Ups

15 Wall Ball Thrusters

B. 3 Rounds for quality

10 Standing Alt. DB Bicep Curls (each side)

20-40 secs Top of Ring Dip Hold

1 min couch stretch (each side)

1 min foam roll lats (each side)

TUESDAY, JANUARY 19th

HAPPY BIRTHDAY MEREDITH CUSHMAN

A. Power Snatch + Hang Snatch + Snatch

- 2 sets x 1+1+1 reps @ 72.5% 1RM snatch

(or same scored weight as last week)

- 3 sets x 1+1+1 reps @ 77.5% 1RM snatch

(+5 lbs from last weight, last week)

* Rest 60-90 seconds between sets

B. 3 sets for time:

24/18 Cal. Echo Bike (OR 30/22 Cal. Assault Bike)

30 Alt. Dumbbell Hang Clean and Jerks (50/35lb)

30 Box Jumps Overs (24/20)

-Rest 2:00 b/t rounds-

Target time each set: 4-5 minutes

Time cap: 6 minutes

Scaling option 1 (Masters 45+)

3 sets

22/16 Cal. Assault Bike (OR 16/12 Calorie Echo Bike)

30 Alt. Dumbbell Hang Clean and Jerks (35/25)

30 Box Jumps Overs (16)

-Rest 2:00 b/t rounds-

Scaling option 2

3 sets

15/12 Assault Bike (OR 12/9 Calorie Echo Bike)

20 Alt. Dumbbell Hang Clean and Jerks (25/15)

20 Step Ups and Overs (16)

-Rest 2:00 b/t rounds-

C. 3 sets for Quality:

10 Cat Cow Exercises

10 Birddogs

:30 SIngle Leg Glute Bridge Hold (Each Side)

1min Child Pose ea side

WEDNESDAY, JANUARY 20th

HAPPY BIRTHDAY ADAM GRAGG

A. 3 rounds for time:

25 HSPU

50ft Back Rack Lunge Walk (95/65)

25 Pull-ups

50ft Back Rack Lunge Walk (95/65)

* Target time: 14-16 minutes

* Time cap: 20 minutes

Athletes should be able to complete 25 reps in 1-3 sets of kipping

Back Rack Lunge: Barbell weight should be light enough that athlete is confident that they can do 50 ft unbroken before dropping the bar

Scaling option 1 (Masters 45+)

3 rounds

15 HSPU

50ft Back Rack Lunge Walk (65/45)

15 Pull-ups

50ft Back Rack Lunge Walk (65/45)

* Scaling option 2

3 rounds

20 Dumbbell Push Press

20 Weighted Step Ups (20in box/10 each leg)

20 Ring Rows

20 Weighted Step Ups (20in box/10 each leg)

B. 2 Rounds

1 min Short Lever banded overhead shoulder distraction on rig (each side)

1 min quad smash w/ bar (each side)

THURSDAY, JANUARY 21st

A. Amrap 20 (Teams of 2)

2000/1600m Row

M/F-1800m

-in remaining time-

Max Rounds

20 Burpee Box Jump Overs (24/20)

10 Sandbag Cleans (150/100) OR 10 Power Snatch (185/125)

*split all reps as desired

* Target number of Rounds: 5+ rounds

* Minimum number Rounds before scaling: 3 rounds

Both partners complete 250/200m before switching

Burpee Box Jump Over: 20 reps total between the 2 partners

5 reps back and forth can help keep athletes moving with a purpose on each person's turn.

2-4+ reps back/forth with quick turn around from rep to rep

* Scaling option 1 (Masters 45+)

Amrap 20 (Teams of 2)

2000/1600 m Row

M/F-1800m

-in remaining time-

Max Rounds

20 Burpee Box Jump Overs (20/16)

10 Sandbag Cleans (100/70) or 10 Power Snatch (135/95)

- split all reps

* Scaling option 2

Amrap 20 (Teams of 2)

1500/1300 m Row

M/F-1400m

-in remaining time-

Max Rounds

20 Burpees

20 Sandball Slams (50/30) or 10 Power Clean (moderate)

- split all reps

* Individual Class Option

AMRAP 20 Minutes

300m Row

10 Burpee Facing Rower

5 Sand Bag Cleans (150/100) or 5 Power Snatch (185/125)

B. 4 sets

15 GHD’s OR 1 min of GHD practice OR 20 Abmat situps

FRIDAY, JANUARY 22nd

HAPPY BIRTHDAY LAUREN SPRINGER

A. Power Clean + Hang Clean + Clean:

- 2 sets x 1+1+1 reps @ 72.5% 1 RM clean

- 3 sets x 1+1+1 reps @ 77.5% 1 RM clean

* Rest 60-90 seconds between sets

B. 10 rounds for time:

10 Bench Press (135/95)

10 Front Squats (135/95)

* Target time: 13-15 minutes

* Time cap: 18 minutes

Athletes should get through at least 60% of the bench and 100% of the squats unbroken.

* Scaling option 1 (Masters 45+)

10 rounds

10 Bench Press (115/75)

10 Front Squats (115/75)

* Scaling option 2

10 rounds

8 Dumbbell Bench (50s/35s)

8 Dumbbell Front Squats (50s/35s)

* Large Class Option

Teams of 2

2 sets (each 1:1)

5 rounds

10 Bench Press (135/95)

10 Front Squats (135/95)

C.

4 sets

10 Single Arm Dumbbell Lawnmower Row (each)

10 Single Leg Glute Bridges (each)

SATURDAY, JANUARY 23rd

HAPPY BIRTHDAY EMMIE MONROE

6 sets

20/15 Calorie Standing Bike Erg (OR 200m Run OR 20/15 Calorie on another machine)

30 yard sled push (45/25)

40 Air Squats

-Rest 0:90 between sets-

* Target Time each set: sub 3 minutes

* Time Cap each set: 4 minutes

Scaling Option 1 (Masters 45+)

6 sets

15/12 Calorie Standing Bike Erg

30 yard empty sled push

30 Air Squats

-Rest 0:90 between sets-

Scaling Option 2

6 sets

15/12 Cal. Row

30 Mountain Climbers

25 Air Squats

-Rest 0:90 between sets-