WEEK of WOD's 1.4.21- 1.9.21

MONDAY, JANUARY 4th

HAPPY BIRTHDAY CLAY FULKS!

A. In 12 minutes, complete...

Power Snatch + Hang Snatch + Snatch

- 2 sets x 1+1+1 reps @ 65% 1RM snatch

- 3 sets x 1+1+1 reps @ 70% 1RM snatch

* Rest 60-90 seconds between sets

Scale to: 1 PS + 2 OHS > 3 PS > HPS x 3

B. 10:00 Amrap

1-2-3-4-5-6-7-8-9-10. . .

Toes to Bar

Strict Handstand Push Up

Target number of Reps: 100+

Minimum number reps before scaling: 80

Scaling option 1 (Masters 45+)

10:00 Amrap

1-2-3-4-5-6-7-8-9-10. . .

Toes to Bar

Handstand Push Up (kipping)

Scaling option 2

10:00 Amrap

1-2-3-4-5-6-7-8-9-10. . .

Knees to Elbows

Pike Push Ups

Scaling option 3

10:00 Amrap

1-2-3-4-5-6-7-8-9-10. . .

Abmat Sit Ups

Push Ups

C. 10 min double under practice

OR

30 unbroken double unders every min for 10 min

TUESDAY, JANUARY 5th

A. 3 sets (Every 5:00)

5 Squat Cleans (135/95)

4 Squat Cleans (155/105)

3 Squat Cleans (185/125)

2 Squat Cleans (205/135)

1 Squat Clean (225/155)

Target time each set: 2-3 minutes

Time cap each set: 4 minutes

* Scaling option 1 (Masters 45+)

3 sets (Every 5:00)

5 Squat Cleans (95/65)

4 Squat Cleans (135/95)

3 Squat Cleans (155/105)

2 Squat Cleans (165/115)

1 Squat Clean (185/125)

* Scaling option 2

3 sets (Every 5:00)

5 Squat Cleans (60%)

4 Squat Cleans (65%)

3 Squat Cleans (70%)

2 Squat Cleans (75%)

1 Squat Clean (80-85%)

* Scaling option 3

3 sets (Every 5:00)

5 Power Cleans (75/55)

4 Power Cleans (95/65)

3 Power Cleans (115/80)

2 Power Cleans (135/95)

1 Power Clean (155/105)

B. 12 Minute EMOM

Odd Minutes: 10-15 GHD Sit-Up + Remaining time Hollow Hold on GHD Sit-Up

*Substitute 15-20 Alternating V Ups and Hollow Rock Hold if needed

Even Minutes: Easy Cardio (OR Rest)

WEDNESDAY, JANUARY 6th

A. 2 sets for time:

25/20 Calorie Assault Bike (20/15 Calorie Echo Bike)

25 Push Ups

30 Alternating Step Ups (24/20)

100 Double Unders

30 Alternating Step Ups (24/20)

25 Push Ups

25/20 Calorie Assault Bike (20/15 Calorie Echo Bike)

- Rest 3:00 between sets -

Target time each set: 7-9 minutes

Time cap each set: 10 minutes

Scaling option 1 (Masters 45+)

2 sets

20/15 Calorie Assault Bike (OR 15/12 Calorie Echo Bike)

20 Push Ups

20 Alt. Step ups (24/20)

80 Double Unders

20 Alt. Step ups (24/20)

20 Push Ups

20/15 Calorie Assault Bike (OR 15/12 Calorie Echo Bike)

- Rest 3:00 between sets -

* Scaling option 2

2 sets

1 minute Max Cal. Assault Bike

15 Bar Push Ups

20 Alt. Step ups (20/16)

80 Single Unders

20 Alt. Step ups (20/16)

15 Bar Push Ups

1 minute Max Cal. Assault Bike

- Rest 3:00 between sets -

B.

3 Rounds:

15 Bent Over Dumbbell Rows (Each Side)

10 Tempo Goblet Squats (5 second negative, stand up fast)

15 Jefferson Curls (light) (OR 20 Banded Good Morning)

1:00 side plank right

1:00 side plank left

THURSDAY, JANUARY 7th

HAPPY BIRTHDAY STEVE SLOW AND SCOTT BATSON

A. In 12 minutes, complete...

Power Clean + Hang Clean + Clean:

- 2 sets x 1+1+1 reps @ 65% 1 RM clean

- 3 sets x 1+1+1 reps @ 70% 1 RM clean

* Rest 60-90 seconds between sets

B. For Time, teams of 2

M/M-4000m Row

F/F-3400m Row

M/F-3600m Row

Target time: 15 minutes

Time cap: 20 minutes

Scaling option 1

Teams of 2

M/M-3500m Row

F/F-3250m Row

M/F-3000m Row

Individual option

For Time

2000/1750m row

- Alternate between 30 Seconds On/30 seconds off -

C. 3 sets

10 Stick Sit Ups

20 Alternating V-Ups

20 Russian Twist

10 sec Hollow Hold

- rest 1:00 between sets -

BONUS WORKOUT:

10 Rounds:

* Alternate rounds with a partner (5 rounds each)

15 Double Dumbbell Deadlifts 50s/35s

20 Jumping Air Squats

10 Burpees

**If you don't have a partner, rest 1:1 b/t rounds.

FRIDAY, JANUARY 8th

A. 3 Rounds for Time

12 Chest-to-Bar Pull-Ups

9 Burpees to bar

6 Front Squats (185/125)

-Rest 5:00 -

For Time:

36 Chest to Bar

27 Burpees to bar

18 Front Squats (185/125)

Target Time each set: sub 4 minutes

Time Cap each set: 6 minutes

Scaling option 1 (Masters 45+)

“Moses’s Mustache“

3 Rounds for Time

12 Pull-Ups

9 Burpees to bar

6 Front Squats (155/105)

-Rest 5:00 -

For Time:

36 Pull Ups

27 Burpees to bar

18 Front Squats (155/105)

* Scaling option 2

“Moses’s Mustache“

3 Rounds for Time

12 Ring Rows

9 Burpees

6 Front Squats (95/65)

-Rest 5:00 -

For Time:

36 Ring Rows

27 Burpees

18 Front Squats (95/65)

* Scaling option 3

“Moses’s Mustache“

3 Rounds for Time

12 Jumping Pull Ups

9 Up Downs

6 Goblet Squats

-Rest 5:00 -

For Time:

36 Jumping Pull Ups

27 Up Downs

18 Goblet Squats

B. 3 Sets:

10 DB Tempo Bench (Each Side)

15 Bent Over Plate/Dumbbell Rows

10 Birddogs (Each Side)

SATURDAY, JANUARY 9th

HAPPY BIRTHDAY BRYAN TRUITT!

A. For time:

40/32 Calorie Ski Erg (OR 40/32 Calorie Echo Bike OR 400m Run)

40 Deadlifts (225/155)

80/65 Calorie Row

40 Deadlifts (225/155)

40/32 Calorie Ski Erg (OR 40/32 Calorie Echo Bike OR 400m Run)

Scaling option 1 (Masters 45+)

For time:

30/24 Calorie Ski Erg or 30/24 Cal. Echo Bike or 300m Run

40 Deadlifts (185/125)

60/50 Calorie Row

40 Deadlifts (185/125)

30/24 Calorie Ski Erg or 30/24 Cal. Echo Bike or 300m Run

Scaling option 2

For time:

25/20 Calorie Ski Erg or 25/20 Cal. Echo Bike or 250m Run

40 Deadlifts (155/105)

50/40 Calorie Row

40 Deadlifts (155/105)

25/20 Calorie Ski Erg or 25/20 Cal. Echo Bike or 250m Run

Scaling option 3

2 Sets

20/15 Calorie Ski Erg or 20/15 calorie bike or 200m Run

40 Kettle bell Deadlifts

20/15 Calorie Row

Rest 3:00 between sets

B. For Time:

600m Run

30 Alternating Single Arm Devil's Presses (50/35)

600m Run