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WEEK OF WOD'S 1.29.18 - 2.3.18

MONDAY, JANUARY 29th

A. 15:00-25:00

Three sets of:

Back Squat x 8 reps

Select a weight that will make your final 2 reps of each set extremely difficult.

Active Recovery between sets: Complete 30sec Handstand Hold or Walk between sets

B. 30:00-45:00

For time:

400 Meter Run

40 Box Jumps (24″/20″)

40 Toes to Bar

40 Push-ups

400 Meter Run

TUESDAY, JANUARY 30th

A. 12:00-24:00

Every 2 minutes, for 12 minutes (2 sets of each):

Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps

(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)

Station 2 – Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Station 3 – L-Sit or L-Sit Progression x 45-60 seconds

B. 29:00-41:00

Three rounds for time of:

30/20 Calories of Rowing

15 Chest-to-Bar Pull-Ups

10 Strict Handstand Push-Ups

WEDNESDAY, JANUARY 31st

A. 15:00-30:00

Every minute, on the minute, for 5 minutes:

High Hang Clean x 3 rep @ 50-65% of 1-RM Clean

Rest 60 seconds, and then…

Every minute on the minute, for 4 minutes (4 sets):

Hang Clean x 2 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every minute on the minute for 3 minutes (3 sets):

Clean x 1 rep @ 80+% of 1-RM Clean

B. 35:00-45:00

Complete as many rounds and reps as possible in 10 minutes of:

10 Ground to Overhead (115/75 lbs)

10 Ring Dips

Rounds Goal: 5-7

THURSDAY, FEBRUARY 1st

Dirty 30

A. 20:00-40:00

For Time:

30 Box Jumps (24/20)

30 Pull-ups

30 Kettlebell Swings (53/35)

30 Front Squats (95/65)

30 Toes to Bar

30 Push Press (95/65)

30 Deadlifts (95/65)

30 Wall Balls (20/14)

30 Burpees

30 Double Unders

Goal Time: 20-25 minutes

Scale to 20 reps

FRIDAY, FEBRUARY 2nd

A. 15:00-31:00

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

Bench Press x 3 reps

Suggested loads per set (by %): 70, 75, 80, 85, 90+

Once you have found your 3-RM, then perform the following…

Every 3 minutes, for 6 minutes (2 sets):

Bench Press x Max Reps @ -10 to 15 lbs off today’s last set

B. 36:00-48:00

Five rounds for time of:

15/10 Calories of Assault Bike (or 200 Meter Run)

20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

SATURDAY, FEBRUARY 3rd

A. In teams of two, complete five rounds for time of:

Run 400 Meters (partners must stay together)

20 Deadlifts (10 each – 225/155 lbs)

30 Wall Balls 30/20lbs (15 each)

Partners must run together, and may only start deadlifts once both members are back at the barbell.