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WEEK OF WOD'S 1.8.18 - 1.13.18

MONDAY, JANUARY 8th

A. 15:00-28:00

Five sets of:

Back Squat x 5 reps at 75-80% 1RM

B. 33:00-43:00

Three rounds for time of:

40 Double-Unders (x2 SU)

30 Alternating Reverse Lunges with KBs/DBs

20 V-ups

TUESDAY, JANUARY 9th

A. 13:00-21:00

Four - six sets of:

Snatch + 2 Overhead Squats

*start at 50% 1RM Snatch and build to 70-75%

B. 26:00-50:00

Three sets of:

90 seconds of Rowing (for Calories)

30 seconds of Rest

90 seconds of Wall Walks

30 seconds of Rest

90 seconds of Assault Bike (for Calories)

30 seconds of Rest

90 seconds of Front Leaning Rest on Rings

(keep torso rigid in a “hollow” position, palms driving through the rings)

30 seconds of Rest

WEDNESDAY, JANUARY 10th

A. 15:00-32:00

For 15 minutes, work through these sets...

Clean & Jerk

*Sets 1, 4 & 7 = 3 reps at 70-80%

*Sets 2, 5 & 8 = 2 reps at 80-90%

*Sets 3, 6 & 9 = 1 rep at 90-95%

B. 37:00-43:00

Complete as many rounds and reps as possible in 6 minutes of:

5 DBall/ Sandbag over Shoulder (100/75lbs)

7 Cal Row

9 Ring Dips

THURSDAY, JANUARY 11th

A. 13:00-40:00

Every minute, on the minute, for 27 minutes:

Minute 1 – 10 Burpees

Minute 2 -- 5 Box Jumps + 10 Toes-to-Bar

Minute 3 – 10 Dumbbell Thrusters (50/35 lbs)

FRIDAY, JANUARY 12th

A. 12:00-22:00

Four sets of:

Shoulder Press x 6 reps @ 60%

Ring Rows x 6 reps @ 21X0

B. 27:00-42:00

As many rounds as possible in 15 minutes of...

60 Double Unders (x2 SU)

30 Wallballs (20/14)

15 Deadlifts (225/155)

SATURDAY, JANUARY 13th

A. For time:

2000 Meter Row

immediately followed by…

Five rounds of:

9 Power Cleans (155/105 lbs)

12 Chest to Bar Pull-Ups

immediately followed by…

800 Meter Run