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WEEK OF WOD'S 1.22.18 - 1.27.18

MONDAY, JANUARY 22nd

A. 15:00-31:00

Every 2 minute, for 10 minutes (5 sets):

Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following…

Go straight into part B after 1min rest

B. Every 3 minute, for 6 minutes (2 sets):

Push Press x Max Reps @ 80-85% of today’s 1-RM

C. 36:00-45:00

Three sets for max reps/calories:

30 seconds of Assault Bike (for calories)

Rest 30 seconds

30 seconds of Jumping Lunges

Rest 30 seconds

30 seconds of V-Ups

Rest 30 seconds

TUESDAY, JANUARY 23rd

A. 15:00-50:00

Every 5 minutes, for 35 minutes (7 sets) for times:

Row 500 Meters

8 Strict Pull-Ups

12 Toes to Bar

16 Push-Ups

WEDNESDAY, JANUARY 24th

A. 20:00-43:00

Three rounds for time of:

400 Meter Run

30 GHD Sit-Ups

20 Overhead Squats (135/95 lbs)

10 Handstand Push-Ups

THURSDAY, JANUARY 25th

A. 12:00-27:00

Take 15 minutes to establish today’s 1-RM Back Squat

Perform 3 Wall Slides in between sets as active rest

B. 32:00-47:00

Two sets for max reps, each against a 5-minute running clock, of:

500 Meter Row

15 Power Clean (115/75lbs)

Max Reps of Bar-Facing Burpees

Rest 5 minutes between sets

FRIDAY, JANUARY 26th

A. 12:00-27:00

Every 90 seconds, for 9 minutes (6 sets):

High Hang Snatch + Hang Snatch

Build over the course of the six sets from 50%- 80% of 1RM Hang Snatch

B. Every 90 seconds, for 4.5 minutes (3 sets):

4-Position Halting Snatch Deadlift x 1 rep

(pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and high hang)

C. 32:00-52:00

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 20 minutes of:

25 Air Squats

20 Mountain Climbers

15 Kettlebell Swings (70/53lbs)

10 Burpees

5 Pull-ups (3 Muscle-ups)

SATURDAY, JANUARY 27th

A. Complete as many rounds and reps as possible in 15 minutes of:

500 Meter Row

50 Double-Unders

10 "2 for 1" Wall Balls (20/14lbs)

Rest 5 minutes, and when the running clock reaches 20:00…

B. Complete as many rounds and reps as possible in 15 minutes of:

400 Meter Run

40 Push-Ups

20 Wall Ball Shots (20/14 lbs)