kettle bell
kettle bell

WODs

January 15-20 (WODs of the Week)

Monday, January 15, 2018

WOD
On the minute for 24 minutes:
—Minutes 1-6—

Odd: 7 Thrusters (95/65)

Even: 7-10 Pull-Ups

—Minutes 7-12—

Odd: 7 Thrusters

Even: 7-10 Burpees

—Minutes 13-18—

Odd: 7 Thrusters

Even: 15-20 KBS (53/35)

—Minutes 18-24—

Odd: 7 Thrusters

Even: 30-40 Double Unders (scale: DU attempts)

^Rx is if you complete all minimum workload required within the minute(s).
——

Tuesday, January 16, 2018

WOD A
EMOM 10
Odd: 15/12 Cal Row (1/2 class can bike here)
Even: 3 Snatches (70-80%)
Then, EMOM 5:
45sec Plank + 15sec rest

WOD B
EMOM 10
Odd: 15/12 Cal Bike (1/2 class can row here)
Even: 3 Power Cleans (70-80%)
Then, EMOM 5
45sec Plank + 15sec rest
——

Wednesday, January 17, 2018

SWOD
EMOM 10 (Both in the same minute)
7 TTB
3 Front Squats (From the floor)

WOD
EMOM 16
Odd: 15 Wall Balls (30/20)
Even: 10 Deadlifts (225/155, RX+ 315/205) *scale: weight -or- total reps per minute.
——

Thursday, January 18, 2018

SWOD
Work up to a 5RM: Push Press (4-5 sets)

WOD
AMRAP. Get as far as you can in 15min…
70 air squats
60 push-ups
50 alt. db snatches (50/35)
40 calorie row
30 box jumps 24/20
20 cal assault bike (25 airdyne)
10 strict handstand push-ups (scale: kip or DB press)
——

Friday, January 19, 2018

SWOD
EMOM 10
Hang Power Cleans (building)
^2 Reps for the first 5 min. 1 Rep for the last 5 min. Work to a heavy single.

WOD
Every 4min x 5 rounds (20min)
12/10 Cal Bike
15 SDHP (95/65)
12/10 Cal Row
15 Pull-Ups

——

Saturday, January 20, 2018

PWOD #1
AMRAP 15 minutes of “17.2”
2 rounds of:
100-ft DB walking lunges (50/35)
32 toes-to-bars
16 DB power cleans (50/35)
Then, 2 rounds of:
100-ft DB walking lunges (50/35)
16 muscle-ups (scale: pull ups)
16 db power cleans

PWOD #2
AMRAP 15
30 Wall Balls (20/14, Rx+ 30/20)
30 Jerks (115/75, Rx+ 135/95)

^Alternate all movements with a partner.