WEEK of WOD's 1.7.19 - 1.12.19

MONDAY, JANUARY 7th

A. 08:00-20:00

Single Arm Plank 4×20 seconds/side

Wide Grip Strict Pull Ups 4×7-10 reps

Lying Reverse Snow Angels 4×10 reps

B. 25:00-50:00

5 Rounds for Time:

400m Run

15 Thrusters (75/55lbs)

10 Burpees

Goal Time: 17-22 minutes CAP 25min

Scale to: 200m, 10 Th, 5 Burp

C. 3x10-20 GHD Sit-ups (10 Cals Active Recovery or Mobility Drill 1-2min btw sets)

TUESDAY, JANUARY 8th

A. 12:00-25:00

Back Squat 4 x 6 @ 70%

Active Rest btw sets: Empty Bar Muscle Snatches x 5 reps + 5 Behind the Neck Presses x 5 reps

B. 30:00-50:00

Alternating On the Minute x 20min

Minute 1: 2 Snatch (AHAP) *build as desired

Minute 2: 10 Sit-Ups + 40 Single Unders

Scale to: Power Snatch (hang); 5 Sit-ups + 20 SU

C. 3x1min Plank/ Weighted Plank Holds (10 Cals Active Recovery or Mobility Drill 1-2min btw sets)

WEDNESDAY, JANUARY 9th

A. 12:00-25:00

Sumo Deadlift 4 x 6 @ 70%

Active Rest btw sets: Thoracic Reach Backs x 10 reps each side

B. 35:00-50:00

3 Rounds for Time:

27/21 Calorie Row

21 Double KB Suitcase Deadlifts (70/53lbs)

15 Push-ups

9 Ring Dips

Goal Time: 9-13 minutes CAP 15min

Scale to: 21/15 Cals, 12-9-6 reps

C. 3x10-20 Russian Twists > 20sec Side Star Plank (10 Cals Active Recovery or Mobility Drill 1-2min btw sets)

THURSDAY, JANUARY 10th

A. 12:00-25:00

Push Jerk 4 x 6 @ 70%

Active Rest btw sets: Clam Shell x 10 reps ea side

B. 35:00-55:00

Complete 21, 15, 9 reps for time:

Power Cleans (115/80lbs)

Box Jump Overs (24/20")

Front Squats

Chest to Bar Pull-ups

Push Jerk

Lateral Over the Bar Burpees

Goal Time: 15-20 minutes, CAP 20 min

Scale to: 15,12,9 reps OR 12,9,6 reps

FRIDAY, JANUARY 11th

A. 20:00-40:00

Teams of 2, AMRAP 20:

50/35 Calorie Bike

50 Kettlebell Swings (70/53)

50/35 Calorie Bike

200 Meter Wreck Bag Run *each partner (50/35)

B. 45:00-60:00

KB Arm Bar x 1min ea side

25 Straight Leg Sit-ups

Roll Calves on KB 2min

25 Straight Leg Sit-ups

Max Effort Hollow Hold x 1-3 sets, rest 2min btw rounds

SATURDAY, JANUARY 12th

A.

Complete the following in 3 minutes, for 3 rounds:

8 Hang Power Cleans (155/105)

16 Wall Balls (20/14)

24 Calorie Row

Rest 3 minutes