WODs

January 16-21 (WODs of the Week)

Monday, January 16, 2017

WOD
"Fixed Linda"
For time:
10-9-8-7-6-5-4-3-2-1:
Deadlifts (275/185)
Bench (185/115)
Squat Clean (135/95)

>>Reps should be mostly unbroken. Scale accordingly.
——

Tuesday, January 17, 2017

SWOD
Back Squat
1 min. max reps @135/95

Rest 2 min. 

1 min: max reps @185/125

Rest 2 min.

1 min: max reps @225/155

WOD
5 rounds:
5 muscle ups (x2 burpee pull ups or 2x ring dips & C2B)
7 squat snatches (115/75)
9 box jumps (24/20)
[20 min cap]
——

Wednesday, January 18, 2017

WOD
AMRAP 3:
15 Calorie Bike

15 Power Cleans (115/75)

Rest 3:00

AMRAP 3:

12 Calorie Bike

12 Power Cleans (135/95)

Rest 3:00

AMRAP 3:

9 Calorie Bike

9 Power Cleans (155/105)
Note: athletes may start on the bike (Rx) or cleans & can alternate into 2 heats to accommodate the need for the bike. Heat #1 will start at 0:00 and heat #2 will start at the 3:00 mark.

Core WOD
5 sets:
1 min plank hold
1 min rest
——

Thursday, January 19, 2017

For as long as possible, EMOM:
7 burpees
7 pull ups
7 thrusters (75/55)

Note: weight should be light. Goal is 10+min.
—If you fall behind, rest 1 min then continue with 5’s, then 3’s… until 20 min (cap).

Cool down WOD:
300 DU for time.
Or 10 min skill work.
——

Friday, January 20, 2017

WOD
AMRAP 20:
1 Rope climb*
1 Sq. clean (185/125, scale: heavy)
2 Rope climb
2 Sq. clean
3 Rope climb
3 Sq. clean
…etc. adding one rep each additional round
*sub 3x lying-to-standing for each rope climb

In remaining time, work on a “GOAT.” Do something you tend to avoid or are not good at. Ask any coach for help if you are unsure.
——

Saturday, January 21, 2017

WOD
For time, complete 22-20-18-16-14-12-10-8-6-4-2 reps of:
Push jerk
Back rack barbell lunges (alternating steps)
Rx: 95/65