WEEK of WOD's 1.20.20 - 1.25.20

MONDAY, JANUARY 20th

HAPPY BIRTHDAY MEREDITH CUSHMAN, ADAM DEROSSETT, ADAM GRAGG, SHAWN SMITH

A. RETEST 6.17.19

5 Rounds for Time of:

15 Wallballs 20/14

15 Power Cleans 95/65

Scale to: by Load, 10's

Goal Time: < 12minutes

B.

3 Rounds for Quality:

Choose weights at your discretion.

Turkish Get Up x 3 per arm

Single Arm Bent Over Row x 5 per arm

Pegboard Climbs x 1-2 OR Strict Toes To Bar x 8

Good Morning x 8

Barbell Overhead Hold x 60 seconds

TUESDAY, JANUARY 21st

A.

For Time:

25 Deficit Handstand Push-Ups (2- 45lb plates)

25 Reverse Burpee (53/35lb KB)

25 Flying Push-Ups

25 A Jumps (2x55/35 lb)

25 Reverse Grip Chest-to-Bar Pull-Ups

25 Devil Presses (2x55/35 lb)

Scale to: 15-20 reps, Handstand Walk 1/2Way around Box + 5 HSPU/ Weighted Sit-ups/ Pushups off floor or box/ DB front squats/ jumping chin ups or chin-ups with band/ by Load or Burpee + DB Snatch instead of Devils

Goal Time: < 18 minutes (3min or less per skill)

B.

5 Rounds for Quality:

15 Cal Air Runner / Ski Erg/ or Assault

5 Back Squats (btw 60-80%)

WEDNESDAY, JANUARY 22nd

HAPPY BIRTHDAY LAUREN SPRINGER!

A.

4 Rounds for Time:

25/18 Cal Assault Bike

10 KB Deadlifts (53/35lbs)

10 KB Cleans

10 KB Push Presses

Scale to: 15/10 Cals, by Load

Goal Time: < 15 minutes

B.

3 Quality Sets:

100' Banded Glute Walk (50' ea direction)

10 Bench Press @ Moderate Load

100 Meter Sled Drag

THURSDAY, JANUARY 23rd

HAPPY BIRTHDAY AMY HOGG and LISA MURPHY

A.

15-12-9:

Overhead Squats (115/85)

Toes to Bar

Rest 5 Minutes

15-12-9:

Thrusters (115/85)

Chest to Bar Pull-ups

Scale to: 12-9-6 reps/ by Load/ V-ups/ Banded Pull-ups

Goal Time: < 5minutes each set

B.

3 Rounds for Quality:

Lying KB Rotations (10 ea way) + KB Rotational Stretch x 10 seconds

Alternating D-Ball Cleans x 10 (5 ea shoulder)

Hollow Body Hold x 30 sec

FRIDAY, JANUARY 24th

A.

2 Rounds for Time:

500m Row

20 Deadlifts (225/155lbs)

40 Handstand Push-ups (Pike Walk Arounds)

60 Burpee Over Barbell

100' Handstand Walk OR 20 Wall Walks (Walking Planks)

20 Deadlifts

100 Double Unders (200 SU)

Scale to: By Load, Cut in half if performing individually

Goal Time: < 25 minutes

B.

With a partner, accumulate 200 Cals on Erg or Assault Piece + 15min in Any Type of Plank

SATURDAY, JANUARY 25th

HAPPY BIRTHDAY MARIA CLAVIJO

For Time:

30/20 Cal Bike Erg

20 Sandbag Burpee Cluster (50/35lbs)

30/20 Cal Row

20 DB Man Maker (40/25lbs)

30/20 Cal Ski

20 Strict Pull-up

30/20 Cal Air Runner

20 DB Weighted Box Step-ups

30/20 Cal Assault Bike

20 Strict Ring Dip