WEEK of WOD's 1.25.21 - 1.30.21

MONDAY, JANUARY 25th

HAPPY BIRTHDAY LISA MURPHY and MARIA CLAVIJO

A. Power Snatch + Hang Snatch + Snatch

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

(or same scored weight as last week)

- 3 sets x 1+1+1 reps @ 80% 1RM snatch

(+5 lbs from last weight, last week)

* Rest 60-90 seconds between sets

B. 15:00 Amrap (Team of 2)

2 Rope Climbs (1 rep each partner) or 5 Strict Pull Ups (each)

10 Synchro push ups

Target number of Rounds: 11-13

Minimum number Rounds before scaling: 7

Scaling option 1 (Masters 45+)

- No change for Masters

* Scaling Option 2

15:00 Amrap

5 Jumping Pull Ups (Each)

10 Synchro Bar Push Ups

* Individual Class Option

Every 90 seconds (10 sets)

1 Rope Climb

10 Push Ups

C. 3 Rounds for Quality:

1:00 min Plank

30 sec side plank (each side)

30 flutter kicks (each side)

1min Couch Stretch per side

10 Downward to Upward Dog

TUESDAY, JANUARY 26th

A. 10 rounds for time:

14/12 Calorie Row

10 Alternating Hang Dumbbell Clean and Jerks (50/35)

8 Burpee over rower

Target time: 18-20 minutes

Time cap: 25 minutes

Scaling option 1 (Masters 45+)

10 rounds

12/10 Calorie Row

10 Alternating Hang Dumbbell Clean and Jerks (35/20)

8 Burpee over rower

* Scaling option 2

10 rounds

10/8 Calorie Row

8 Alternating Hang Dumbbell Cleans (light)

6 Push Ups

B. 3 Sets

30 - 60 seconds Handstand Hold

10 Tempo Goblet Squats (Smooth and Controlled)

10 Tempo Double KB Bent Row (2 sec down/ fast up)

10 Seated Alt. KB Curls (each side)

WEDNESDAY, JANUARY 27th

HAPPY BIRTHDAY JASON SHARPE

A. Power Clean + Hang Clean + Clean:

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

- 3 sets x 1+1+1 reps @ 80% 1 RM clean

* Rest 60-90 seconds between sets

B. 4 rounds for time:

20 Pull-ups

15 GHD sit ups or 20 Abmat sit ups

10 Thrusters (115/80)

Target time: 7-9 minutes

Time cap: 14 minutes

Scaling option 1 (Masters 45+)

4 rounds

15 Pull-ups

15 GHD sit ups (6in riser) or 20 Abmat sit ups

10 Thrusters (95/65)

* Scaling option 2

4 rounds

15 Ring Rows

15 Abmat sit ups

15 Wall Ball Thrusters (20/14)

C. 3 Sets:

10 Weighted Glute Bridges

10 Split Squat w/ DB (elevated rear foot - each side)

10 Single Leg Dumbbell RDL (each side)

THURSDAY, JANUARY 28th

Teams of 2 (1:1 Work:Rest)

50/40-40/32-30/24-20/15-10/8

Calorie Echo Bike

Target time: 14-16 minutes

Time cap: 20 minutes

* Stimulus is increasing “average” intensity across each set of calories

* Athletes will work in teams of 2 and have a 1:1 – work:rest period. Athlete must finish their entire calorie set before switching with their partner. This means that “athlete 1” must finish all 50 calories before “athlete 2” can start on their 50 calories. Athletes cannot do partial calories of a set and then switch

* As number of calories decrease we want to see an increase in athletes drive and ability to hold a faster pace.

* Scaling option 1 (Masters 45+)

Teams of 2 (1:1)

44/36-36/28-24/18-16/12-8/6

Calorie Assault Bike

* Scaling option 2

Teams of 2 (1:1)

50/40-40/32-30/24-20/15-10/8

Calorie Row

FRIDAY, JANUARY 29th

A. For Time:

1000/800m Row (OR 1000/800m Ski)

50 Devils Press (35s/25s)

200ft Dumbbell Front Rack Lunge (35s/25s)

Target time: 12-14 minutes

Time cap: 20 minutes

Scaling option 1 (Masters 45+)

800/600m Row (OR 800/600m Ski)

50 Devils Press (25s/15s)

200ft Dumbbell Front Rack Lunge (25s/15s)

Scaling option 2

800m/600m Row

30 Devils Press (15s/10s)

50 Box Step Ups

B. For Time:

100 V-ups + 50 Cals on machine of choice

SATURDAY, JANUARY 30th

A. 3 sets

AMRAP 4 Minutes:

30 Double Under

10 Single Arm Dumbbell Thrusters (50/35)

-Rest 2:00 between sets-

OR...

For time:

20-15-10-5

Echo Bike Calories

8-6-4-2

Strict Handstand Push Ups

-Rest 5:00-

20-15-10-5

Echo Bike Calories

Toes to Bar

-Rest 5:00-

20-15-10-5

Echo Bike Calories

8-6-4-2

Strict Handstand Push Ups

*Ladies Calories: 16-12-8-4