WEEK of WOD's 1.28.19 - 2.2.19

MONDAY, JANUARY 28th

A. 15:00-45:00

At 0:00

For Time:

9-6-3 reps

Thruster (135lb/95lb)

Bar Muscle-Up

At 10:00

For Time:

15-12-9 reps

Thruster (115lb/80lb)

Chest-to-Bar Pull-Up

At 20:00

For Time:

21-15-9 reps

Thruster (95lb/65lb)

Pull-Up

Option B, for Time:

9-6-3 reps:

Thruster (115lb/80lb)

Strict Pull-up

At 10:00

For Time:

15-12-9 reps

Thruster (95lb/65lb)

Pull-Up

At 20:00

For Time:

21-15-9 reps

Thruster (65lb/45lb)

Ring Row

Scale to: 9-6-3 reps/ 12-9-6 reps/ 15-12-9 reps

Goal Time: 5 minutes or less each set

C. 50:00-post class

3 x 10-20 GHD Sit-ups

Supernova Ball Lats

TUESDAY, JANUARY 29th

A. 15:00-47:00

Every 2 minutes, for 32 minutes (4 sets):

Station 1 – 400/300 Meters Row

Station 2 – 50 ft Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)

Station 3 – 20/15 Cals Ski Erg

Station 4 – 15 Burpee Box Jump-Overs

Scale to: 250/200m, WL no wt, 15/10 Ski Cals, 10 BB Step Overs

Goal Time: ~ 1-1.5min work, :30-1min rest

B. 50:00-post class

3 sets: 10 Hollow Rocks + 10 V-ups + 10sec Hollow Body Hold

Lax Ball/ Supernova Roll Outer Glute

WEDNESDAY, JANUARY 30th

A. 20:00-40:00

For Time:

200 Double Under (500 SU)

20 Power Snatch (145lb/100lb)

200 Double Under (500 SU)

20 Clean and Jerk (165lb/115lb)

Scale to: 100 DU (200 SU), by LOAD

Goal Time: ~ 15 minutes

C. 45:00- 60:00

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

Palloff Press x 10 ea side

1st Rib Lax Ball Mob

THURSDAY, JANUARY 31st

A. 15:00-40:00

For Time:

2,000m Row

100 Wall Ball (20lb/14lb)

50 Strict HSPU

Scale to: 2000m, 70 WB's, 25 HSPU's OR 5-10 Rounds of: 10 WB + 5 Pike Push up or Reg Push up

Goal Time: 17-20 minutes, 25min TIME CAP

B. 45:00-60:00

3 sets of:

KB One Arm Farmer's Carry Down N Back ea side

Dragonflies x 5 reps

Russian Twists x 15 reps

FRIDAY, FEBRUARY 1st

A. 15:00-40:00

Teams of two will complete five rounds each (total of 10 rounds per team) of:

9 KB-Facing Burpees

12 KB Deadlifts (70/53 lbs)

15 Toes to Bar

While one partner works through the round, the other must hold two dumbbells fully extended overhead. If the dumbbells are dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round. If you don’t have a partner, rest with dumbbells extended overhead for as long as it took you to complete the round – performing 3 burpees every time you drop the dumbbells.

Scale to: 5 Burpees, 7 kb dl, 10 k2c

Goal Time: ~ 20 minutes

B. COACHES CHOICE

SATURDAY, FEBRUARY 2nd

Complete as many reps as possible in 12 minutes of:

1 strict pull-up, 2 push-ups, 3 squats

2 strict pull-ups, 4 push-ups, 6 squats

3 strict pull-ups, 6 push-ups, 9 squats

Etc.

B. COACHES CHOICE