WEEK of WOD's 12.30.19 -1.4.19

MONDAY, DECEMBER 30th

A.

In 15 minutes, complete the following sets...

Back Squat 5-5-3-3-1-1

Start around 60% with set of 5 and finish as heavy as possible for today

B.

For Time:

30 Power Snatch (115/80)

Rest 3min

30 Clean & Jerks (135/95)

Rest 3min

20 Power Snatch (155/105)

Rest 3min

20 Clean & Jerks (185/125)

Goal Time: 3-5min for each set

Scale to: by Load, then 20 reps/15 reps

C.

Spend 5-10 minutes working on 90/90 stretch and puppy dog stretch

TUESDAY, DECEMBER 31st

OPEN GYM 5-9am, Group WOD at 9am

A.

20 min AMRAP:

20 Cal Bike or Row

20 Thrusters (75/55lbs)

20 Lateral Burpees over Bar

20 Reverse Lunges (75/55lbs)

Goal Rounds: 3+

Scale to: by Load, then to 12 reps

B.

10min for Active Recovery:

300m Jog

Single Leg Glute Bridge x 10 ea leg

Hollow Body x 30 sec

C.

Spend 5-10 minites in Pigeon Pose/ Thread the Needle

WEDNESDAY, JANUARY 1st

New Years Day WOD Erg Marathon or Half Marathon

Starting Groups of 4 at 9am and again at 12pm!!!

THURSDAY, JANUARY 2nd

A.

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1 – 10 Dumbbell Devil’s Presses (55/35 lbs)

Station 2 – 20/15 Calories of Assault Bike or Bike Erg

Station 3 – 20 Ball Slams (50/30lbs)

Station 4 – 40/30 Push-Ups

Station 5 – Rest

Goal Time: each station should take 90sec-2min

Scale to: by Load, 15/10 Cals, 15 Slams, 25/15 pushups

B.

Spend 5-10 minutes working on Pec Mobility (door frame/ scorpion/ partner foam roller)

FRIDAY, JANUARY 3rd

A.

EMOM x 9 minutes...

Min 1 - Max Front Squats (155/105lbs)

Min 2 - Max Barbell Front Rack Hold

Min 3 - Max Knee 2 Elbows

Goal: mod/heavy load on squats, think 14-18 rep range, and quality reps on K2E, work on actually getting knees to touch elbows or triceps, think 10-15,

Scale to: by load, and lemon squeezes

Rest 5 minutes, then...

B.

AMRAP 9 minutes...

35 Double Unders (20 DU)

25 Pull-ups

15 Kettlebell Swings (53/35lbs)

Goal Rounds: 4+

Scale to: 70 SU/ 12-15 Pull-ups/ 10 KBS

SATURDAY, JANUARY 4th

A.

In Teams of 2, complete for time...

1500m Row

100 Partner Toss Wall Balls (50ea)

50 Hang Power Clean and Jerks (135/95)

Goal Time: 15min

B.

20 seconds of Banded Palloff Hold (Left)

20 seconds of Banded Palloff Hold (Right)

30 seconds of Banded Lateral Monster Walk (Left)

30 seconds of Banded Lateral Monster Walk (Right)

30 seconds of Single-Leg Plank (Left)

30 seconds of Single-Leg Plank (Right)

20 seconds of Dynamic Split Squat Jumps (Left)

20 seconds of Dynamic Split Squat Jumps (Right)

Rest 60 seconds