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WODs

January 22-27 (WODs of the Week)

Monday, January 22, 2018

WOD
Every 6 minutes x 4 Rounds: (24m)
Round 1) 25/20 Cal Bike/Row + 50 Deadlifts, 115/75
Round 2) 25/20 Cal Row/Bike + 40 Hang Power Cleans, 115/75
Round 3) 25/20 Cal Bike/Row + 30 Jerks, 115/75
Round 4) 25/20 Cal Row/Bike + 20 Thrusters, 115/75
^Athletes may row or bike first, but switch off every round. “Rx” athletes: complete the CAL portion prior to barbell movements. If not enough bikes, scaled athletes may start on barbell and then hit their calories after.
Rx+: 135/95

Extra Credit Accessory Work (for quality, not timed)
Pick one to work on:
1.) 5+ Legless Rope Climbs or 5 sets: Max Strict Pull Ups
2.) 20 Muscle Ups
3.) 50 GHDs (20-30 for newer athletes)
——

Tuesday, January 23, 2018

SWOD
Back Squat (Week 1 of 4)
65% x 5
75% x 5
85% for max reps (go for 3+ reps, count only quality reps)
^Record (remember) your last set!

WOD
In 18 minutes…
Buy In: Row 1000m
Immediately into AMRAP of:
9 Pull-Ups (Rx+ C2B)
9 American KB Swings (70/53) << scale weight/height if needed
9 Front Squats (135/95) from the floor
^Score is total rounds+reps after the row.
——

Wednesday, January 24, 2018

PWOD #1 (0:00-12:00)
Teams of 2:
Climbing Ladder for 12 Minutes....
3 Snatches + 3 Toes to Bar
6 Snatches + 6 Toes to Bar
9 Snatches + 9 Toes to Bar
12 Snatches + 12 Toes to Bar
+3 reps per round...
Rx: Full Snatches at 115/75

Rest 5 minutes (12:00-17:00)

PWOD #2 (17:00-29:00)
Teams of 2:
Climbing Ladder for 12 Minutes....
3 Power Cleans + 3 HSPU
6 Power Cleans + 6 HSPU
9 Power Cleans + 9 HSPU
12 Power Cleans + 12 HSPU
+3 reps per round...
Rx: 155/105, HSPU scale: seated DB press or H/R Push Ups

Extra Credit [Partner] Auxiliary Work:
100 Slam Balls. As 1 person slams, the other is holding plank.
——

Thursday, January 25, 2018

SWOD (20m)
Split Jerk. Build up to a heavy 3-rep from the rack.
Newer athletes: stay at a lighter weight and work on form.

WOD
AMRAP 20 or for time:
21-18-15-12-9-6-3 reps for time of:
DB Thrusters (Rx: 45/30, intermediate: 35/20, beginner: 20/10)
Burpees
^Scale appropriately to move efficiently.
Note: You may NOT finish the WOD after the time cap is up unless approved by the coach.
——

Friday, January 26, 2018

SWOD (15 min)
Superset x5 (every ~3 min):
5 Bench Press (~70%)
6-10 Strict Pull Ups

WOD
For time:
15-12-9
OHS (115/75)
+30 DU after each set

Then,
12-9-6
OHS (135/95)
+30 DU after each set

^Try for doubles, scale to 2x singles if needed.
——

Saturday, January 27, 2018

PWOD
Get as far as possible in 35min...

3 Rounds:
40 Wall Balls (20/14)
20 Deadlifts (275/185, heavy-ish, scale ~75%)

3 Rounds:
40 Push-ups
4 Rope Climbs (15’) or 1 Legless to top (scale: 3x floor pulls)

3 Rounds:
30 Calorie Assault Bike (40 AD)
40 Russian Kettlebell Swings (70/53)

^1 person works at a time. Teams of 2.