18556260_1460215597334630_4583935068112939988_n.jpg

WEEK OF WOD'S 1.15.18 - 1.20.18

MONDAY, JANUARY 15th

A. 12:00-27:00

Every 3 minutes, for 15 minutes (5 sets):

4 Power Cleans

immediately followed by…

12 Front-Racked Alternating Reverse Lunges

Build over the course of the 5 sets to the heaviest complex you can handle.

B. 32:00-44:00

For time:

200 Meter Run (Row)

20 Alternating Single-Arm Dumbbell Snatches (50/35lbs)

20 Push-Ups

200 Meter Run

15 Alternating Single-Arm Dumbbell Snatches

15 Push-Ups

200 Meter Run

10 Alternating Single-Arm Dumbbell Snatches

10 Push-Ups

TUESDAY, JANUARY 16th

A. 15:00-30:00

Take 20 minutes to build to today’s heavy Split Jerk

B. 30:00-41:00

For Max Reps:

3 Minutes of Assault Bike or Rowing for Calories

Rest 60 seconds

3 Minutes of Dumbbell Box Step-Overs (20″, 50/35 lbs)

Rest 60 seconds

3 Minutes of Thrusters (115/83 lbs)

WEDNESDAY, JANUARY 17th

A. 12:00-24:00

Take 12 minutes to practice three gymnastics skills of your choice.

B. 29:00-46:00

Four rounds for time of:

10 Chest-to-Bar Pull-Ups

20 Kettlebell Swings (70/53lbs)

30 Anchored Sit-Ups

40 Double-Unders (x2 SU)

THURSDAY, JANUARY 18th

A. 15:00-25:00

Four sets of:

Double KB Deadlift x 6 reps @21X0

Seated Z Press x 6 reps @ 21X0

B. 30:00-37:00

Complete rounds of 15, 12 and 9 reps for time of:

Deadlift (255/175lbs)

Bar-Facing Burpees Over the Barbell

FRIDAY, JANUARY 19th

A. 15:00-27:00

Every 2 minutes, for 12 minutes (6 sets):

Front Squat x 3 reps @ 31X1

Build over the course of the six sets, from 50-75% 1RM

B. 32:00-44:00

For time:

40 Wall Ball Shots (20/14 lbs)

20 Toes to Bar

30 Wall Ball Shots

15 Toes to Bar

20 Wall Ball Shots

10 Toes to Bar

10 Wall Ball Shots

5 Toes to Bar

SATURDAY, JANUARY 20th

A. Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of:

10 Hang Squat Cleans (135/95 lbs)

10 Shoulder to Overhead (135/95 lbs)

10 Box Jumps (30″/24″)