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WEEK of WOD's 2.5.18 - 2.10.18

MONDAY, FEBRUARY 5th

A. Every minute for 8 minutes:High Hang + Hang Snatch

Build over the course of the eight sets, 50% of 1RM Hang Snatch - 80%

B. 28:00-40:00

Five rounds for time of:

20 Wall Ball Shots (20/14 lbs to 10′)

5 Squat Snatches (135/95 lbs)

Goal Time: 7-12 minutes

Scale to: 12 WB/ 5 PS

C. 45:00-60:00

2-3 Rounds:

Snatch-Grip Romanian Deadlift x 8 reps @ 4011

Barbell Bent Over Row x 8 reps each @ 2111

Side Plank x 45 seconds each side

TUESDAY, FEBRUARY 6th

A. 15:00-28:00

In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of:

5 Shoulder to Overhead (135/95 lbs)

10 Lateral Burpees Over the Barbell

Goal Time: 8 - 13 minutes

Scale to: 5 STOH/ 7 Burpees

B. 35:00-45:00

Every minute, on the minute, for 10 minutes (2 sets of each):

Minute 1 – Strict Ring Pull-Ups x 6 reps

Minute 2 – Prone Plank x 40 seconds

Minute 3 – Landmine Rows x 8 reps @ 2111 (Left Arm)

Minute 4 – Landmine Rows x 8 reps @ 2111 (Right Arm)

Minute 5 – Hollow Rocks or Hold x 40 seconds

C. 50:00-60:00

Spend 10 minutes mobilizing lats + traps + ankles/calves or arches

WEDNESDAY, FEBRUARY 7th

A. 12:00-22:00

Four sets of:

Back Squat x 8 reps

Rest 3 minutes

Choose the same weights you used last week. If you missed last week’s squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult.

B. 27:00-44:00

Three rounds for time of:

400 Meter Run

30 Alternating Cossack Squats

15 Toes to Bar

Goal Time: 12 - 17 minutes

Scale to: 200m Run/ 20 ACS/ 10 T2B

C. 50:00-56:00

Every minute, on the minute, for 6 minutes (3 sets) of:

Interval 1 – Elbow Jacks x 20 reps

Interval 2 – Hand Plank Shoulder Circles x 20 reps (10 reps each direction)

THURSDAY, FEBRUARY 8th

A. 12:00-21:00

Every minute for 9 minutes (3 sets each) of:

Station 1 – Weighted Strict Chest-to-Bar Pull-Ups x 3 reps

Station 2 – 50 Foot Handstand Walk or Wall Walk x 10 hands each direction

Station 3 – L-Sit x 30 seconds

B. 26:00-41:00

Five rounds for max calories/reps of:

30 seconds of Rowing

Rest 30 seconds

30 seconds of Double-Unders

Rest 30 seconds

30 seconds of Assault Bike

Rest 30 seconds

C. 45:00-60:00

Three sets:

Supermans x 30 reps

Glute Bridges (feet on box) x 16 reps

Supernova Ball Glutes 1min each side

FRIDAY, FEBRUARY 9th

A. 12:00-32:00

Take 20 minutes to build to today’s 1-RM Deadlift

Drop set of 8-5-4-3-2-1's

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

B. 37:00-45:00

Complete as many rounds and reps as possible in 8 minutes of:

6 Deadlifts (225/155 lbs)

12 Box Jump-Overs (24″/20″)

Rounds Goal: 5 - 8 Rounds

Scale to: 6 DL/ 8 BJ

C. 50:00-58:00

Every minute, on the minute, for 6 minutes (2 sets) of:

Interval 1 – Hollow Body Bounces x 50 reps

Interval 2 – Side Hand Plank with Hip Circles x 20 reps (10 reps each side)

Interval 3 – Straight Body Ceiling-Reaching Crunches x 20 reps @ 1010

Followed by. . .

Every minute, on the minute, for 2 minutes (2 sets) of:

Hand Plank Arch/Hollows x 20 reps

SATURDAY, FEBRUARY 10th

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:

3 Strict Handstand Push-Ups

6 Strict Pull-Ups

9 Toes-to-Bar

12 Russian Kettlebell Swings (32/24 kg)

15 Calories of Rowing

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.