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WODs

January 11-15th (WODs of the Week)

Monday, January 11, 2015

SWOD
Snatch: build up to a single, heavy snatch

WOD
21 Power Snatch
21 Burpees over Bar
15 OHS
15 Burpees over Bar
9 Squat Snatche
9 Burpees over Bar

Rx: 135/95
—-

Tuesday, January 12, 2015

A. WOD
4 Rounds For Time:

7 Clean and Jerks (185/135)

14 Toes to Bar

21 Box Jumps (24/20)

B. Rowing (20 min)

10 Rounds: 1:00 on / 1:00 off

—-

Wednesday, January 13, 2015

SWOD

Build to a heavy set of 3: Front Squats

WOD

EMOM 12 (4 rounds):

Min 1: 7 Front Squats (225/155) – no rack

Min 2: 70 Double Unders

Min 3: 7-10 Strict C2B Pull ups

—-

Thursday, January 14, 2015

WOD

“Fight Gone Bad”

3 Rounds for max reps:

1:00 Wall Balls (20/14)

1:00 SDHP (75/55)

1:00 BJ (20” all)
1:00 Push Press (75/55)

1:00 Row for Calories

1:00 Rest
*Record total # reps in 3 rounds

—-

Friday, January 15, 2015

SWOD

EMOM 9
3 Heavy C&J (~85%)

WOD

3 Rounds:

10 Clean and Jerks (135/95)

500m row