WEEK of WOD's 1.6.20 - 1.11.20

MONDAY, JANUARY 6th

A.

3 Rounds for time of:

21 Deadlifts (185/135lbs)

7 Overhead Squats (185/135lbs)

*One barbell, no rack

Scale to: by Load

Goal Time: 5min; < 8minutes

RETEST 6.3.19

B.

2 Rounds For Quality:

Glute Bridge off Floor with bar in hips x 12

Romanian Deadlift x 12 at light/mod weight

1 Arm Bent Over Row x 12 per arm at light/mod weight

Barbell Rollout x 6

Double Kettlebell Overhead Hold x 30 seconds at light weight

TUESDAY, JANUARY 7th

HAPPY BIRTHDAY COACH SCOTT BATSON and STEVE SLOW!

A

4 Rounds for time of:

21 Wallballs (20/14lbs)

18 Pull-ups

15 Kettle Bell Swings (53/35lbs)

12 Handstand Push-ups

Scale to: 15-12-9-6 reps, Jumping Pullups + Pike Pushups

Goal Time: 10min; <15minutes

RETEST 6.4.19

B.

10 Minutes For Quality

Front Plank on Elbows x 15 sec

Side Plank on Elbow x 15 sec on the right side

Front Plank on Elbows x 15 sec

Side Plank on Elbow x 15 sec on the left side

Puppy Dog/ Lat work in between planks

WEDNESDAY, JANUARY 8th

A. 10:00-20:00

3 Sets of:

DB Single Arm Bench Press x 8 ea side

Weighted Box Steps x 8 per leg (drive off same leg consecutively for all 8)

Build each set and go AHAP for today

B. 25:00-55:00

Every 2 minutes, for 30 minutes (3 sets):

Station 1 – 400/300m Run

Station 2 - 10 D-Ball Over Shoulder (100/70lbs)

Station 3 – 20/15 Cals Ski Erg

"Station 4 – 15 Box Climb-Overs (40/30"")"

Station 5 - 20 GHD Sit-ups

Scale to: 200m Run, 5 D-Ball, 15/10 Cals Ski, 10 Box Climb Overs, 20 Ab Mat OR 10 GHD Sit-ups

THURSDAY, JANUARY 9th

HAPPY BIRTHDAY CHARLES PRICE and BRYAN TRUITT!

A. 10:00-25:00

Front Squat 5 x 3 @ 70-80%

Active Rest btw sets: 5 Open Books per side

B. 35:00-45:00

3 Rounds for Time:

100 Double Unders (200 SU)

20 Back Rack Sand Bag Lunges (50/35lbs)

20 Dips

Scale to: 25-50 DU (or work for 2min)

Goal Time: 8-10 minutes

C.

Durante Core Cycle + Supernova Pec Roll Out

FRIDAY, JANUARY 10th

HAPPY BIRTHDAY ALEX PERRIGO!

A.

For Time, with a team of 3...

120 Deadlifts, 600 Meter Run

90 Hang Power Cleans, 600 Meter Run

60 Push Jerks, 600 Meter Run

5,000m Bike Erg or 3,000m Row

60 Push Jerks, 600 Meter Run

90 Hang Power Cleans, 600 Meter Run

120 Deadlifts, 600 Meter Run

* 600 Meter Runs: 3 x 200 Meter Relays

* 1st Half Barbell: 155/105

* 2nd Half Barbell: 135/95

Scale to: 90/60/30 reps, 300m Run's (100m each)

Goal Time: <35 minutes

B.

Supernova Ball Glute Med and Lats

SATURDAY, JANUARY 11th

HAPPY BIRTHDAY HEATHER SCHEMERHORN and JEB CORLEY!

A.

Every 5 Minutes x 5 Rounds:

20/14 Calorie Row

20 x 10 Meter Shuttle Sprints

20/14 Calorie Erg Bike

B.

Gymnastics Skill Session