WODs

January 23-28 (WODs of the Week)

Monday, January 23, 2017

SWOD
3-3-3-3-3-3-3-3-3… Back Squats (AHAP)
Go heavy. Do at least 5 heavy sets > 80%

Auxiliary WOD
4-6 sets (athlete chooses weight):
10 Strict/slow Snatch Grip RDL
10 (heavy) Russian KBS
+Rest 2 min between sets.
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Tuesday, January 24, 2017

WOD
10 rounds:
5 reps bench BW (or ~70% 1RM)
5 reps power clean (same weight as bench, scale accordingly)
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Wednesday, January 25, 2017

SWOD
6 sets of 3 reps: 3-second Pause Front Squats.
**QUALITY OVER QUANTITY**

WOD
EMOM 10:
:30 sec max rep burpee-box jump
:30 sec rest
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Thursday, January 26, 2017

WOD
For 30 Minutes:
Max Static Farmers Hold with 2 x Kettlebells (AHAP)
Every drop is 1 burpee. Increase number of burpees by 1 every drop.
(Rx: 88/70/53)
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Friday, January 27, 2017

WOD
“DB Grace”
60 Alternating Single Arm DB clean & jerk (or press) @70/50

Or 30 BB clean & jerk for beginners with less than 6 months CrossFit.

Auxiliary:
50 KB Goblet Squats (70/53)
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Saturday, January 28, 2017

WOD: TBD