WEEK of WOD's 1.21.19 - 1.26.19

MONDAY, JANUARY 21st

A. 10:00-25:00

Deadlift 4 x 6 @ 70%

Active Rest btw sets: Thoracic Reach Backs x 10 reps each side

B. 35:00-50:00

For Time:

80 Double Unders (160 SU)

40 Alternating DB Snatches (55/35lbs)

30 Pull-ups

60 Double Unders (120 SU)

30 Alt DB Snatches

20 Pull-ups

40 Double Unders (80 SU)

20 Alt DB Snatches

10 Pull-ups

Goal Time: 8-14 minutes

Scale to: 80 SU/ 30 db sn/ 15 pullups

60 SU/ 20 Db sn/ 10 pullups

40 SU/ 10 Db sn/ 5 pullups

C. 55:00-post class

3 x 10-20 GHD Sit-ups

Supernova Ball Lats

TUESDAY, JANUARY 22nd

A. 10:00-25:00

Push Press 4 x 6 @ 70%

Active Rest btw sets: Single Leg Glute Bridge x 10 reps ea side

B. 35:00-50:00

Complete 7 Rounds for Time, with 1 min rest between sets:

5 Cals Ski Erg

1 Rope Climb (15')

15 Kettlebell Swings (70/53lbs)

Scale to: 3 Cals (20sec)/ 1-2 RC Prog/ 10 Kbs

Goal Time: ~ 1 minute intervals

C. 55:00-post class

3 sets: 10 Hollow Rocks + 10sec Hollow Body Hold

Double Lax Ball C/T/L spine

WEDNESDAY, JANUARY 23rd

A. 12:00-24:00

In 12 minutes, complete 3-4 sets of:

DB Bench Press x 10, increasing

Renegade Rows x 5 (Row R+ Row L+ Push-up)

B. 32:00-48:00

Complete as many reps as possible in 2 minutes, for 4 Rounds of:

6 Toes to Bar (10-12 reps Rx+)

12 Sandbag Walking Lunges (6 R shoulder/ 6 L shoulder)

12 Sandbag Squats (6 R shoulder/ 6 L shoulder

Max Burpees over Sandbag in remaining time

Rest 2 minutes between rounds

Goal: Lots of Burpees

C. 50:00-post class

3 sets of: 1min Weighted Plank + 30sec Side Plank ea

1st Rib Lax Ball Mob

THURSDAY, JANUARY 24th

A. 12:00-25:00

Overhead Squat 4 x 6 @ 70%

Active Rest btw sets: Banded Pull Aparts x 15

B. 35:00-47:00

For 12 minutes, complete all reps alternating every minute on the minute:

5 Power Snatch + 5 Overhead Squat (135/95lbs)

25ft Sprints x 6 reps (suicide style, hand touch floor)

15/10 Cal Row

C. 50:00-60:00

For 10 minutes, work through the following movements at a steady pace:

KB Mixed Carry Down N Back x2

Straight Leg Sit-ups x 15-25 reps

Kneeling Mini Band Trunk Rotations x 10 ea side

FRIDAY, JANUARY 25th

In teams of 3, complete the following for time:

For Time (35 Minute Cap):

90/60 Calorie Bike, 75 Power Cleans , 75 Thrusters (75/55)

90/60 Calorie Bike, 60 Power Cleans ,60 Thrusters (95/65)

90/60 Calorie Bike, 45 Power Cleans, 45 Thrusters (115/80)

90/60 Calorie Bike, 30 Power Cleans, 30 Thrusters (135/95)

90/60 Calorie Bike, 15 Power Cleans , 15 Thrusters (155/105)

SATURDAY, JANUARY 26th

Two sets for max reps:

3 Minutes of Assault Bike (or Rowing)

2 Minutes of Dumbbell Push Press (55/35 lb DBs)

3 Minutes of Rowing (or Assault Bike)

2 Minutes of Ring Dips