18620541_10212419122455223_2109489656065673912_o.jpg

WEEK OF WOD'S 1.1.18 - 1.6.18

MONDAY, JANUARY 1st

NEW YEARS 10am-4pm OPEN GYM

NEW YEARS EXTRAVAGANZA

A.

Cindy 10:00am

Isabel 10:30am

Elizabeth 10:45am

Helen 11:10am

Diane 11:35am

Karen 11:50am

B.

Lunch Break 12-2pm

C.

Linda 2:00pm

Fran 2:30pm

Grace 2:45pm

Annie 3:00pm

Nancy 3:20pm

Angie 3:50pm

TUESDAY, JANUARY 2nd

A. 10:00-22:00

Four sets of:

Shoulder Press x 6 reps @ 60%

Supinated-Grip Strict Pull-Ups x 6 reps @ 21X0

Hollow Rocks x 30 seconds

B. 22:00-39:00

Three rounds for time of:

500 Meter Row

15 Dumbbell Push Presses (50/35lbs)

WEDNESDAY, JANUARY 3rd

A. 12:00-46:00

Four sets for max reps of:

2 Minutes of Assault Bike (for calories)

Rest 30 seconds

1 Minute of Strict Handstand Push-Ups

1 Minute of Strict Pull-Ups

Rest 30 seconds

2 Minutes of Rowing (for calories)

Rest 2 minutes

THURSDAY, JANUARY 4th

A. 12:00-24:00

Six sets of:

Clean x 1.1.1

Build from 65-90% during 6 sets

B. 24:00-41:00

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:

6 Hang Squat Cleans (135/95 lbs)

12 Box Jumps (24″/20″)

FRIDAY, JANUARY 5th

A. 12:00-24:00

Four sets of:

Bulgarian Split Squat x 8 reps each leg @ 30X1

Tempo Push-Ups x 8-12 reps @ 1111

B. 24:00-37:00

Four sets for max reps of:

45 seconds of DB Burpees (35/25 lbs)

(hands remain at sides during jump)

15 seconds of Rest

45 seconds of Toes to Bar

15 seconds of Rest

SATURDAY, JANUARY 6th

A. Objective:

Complete as many repetitions as you can, as quickly as you can.

Mission:

Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.

Movements:

KB Swings (24/16 kg)

Wall Ball (20/14 lb)

Double Unders

Anchored Sit-ups