kettle bell
kettle bell

WODs

January 2-6 (WODs of the Week)

Tuesday, January 2, 2018

SWOD
Back Squat (Recovery Week)
40% x 5
50% x 5
60% x 5
*Full Squats (in good form). Use boxes/wall balls to ensure depth if needed.

WOD
AMRAP 10
8 Unbroken Power Cleans (115/75)
8 Burpees Over the Bar
*Rx = unbroken. Rest between sets. Everyone else: rest as needed.

Extra Credit Core Work:
50 Turkish Sit-Ups (53/35)
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Wednesday, January 3, 2018

Skill
Review: Snatch technique

SWOD
15 minutes to establish a 3-Rep Snatch.
^Do not go up in weight until you hit 3 reps at the weight previous in good form. Power or Squat.

WOD
ACFW "Team Assault"
In teams of 2:
Complete 200/150 Calories on the Assault Bike… as fast as possible!

Switch when you want. Create a strategy! Advanced athletes: Assault, Intermediate: AirDyne, Beginner: AirDyne or do a solo 2K Row for time.
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Thursday, January 4, 2018

SWOD (15 min)
4x10 Front Rack Lunge (alternating steps)
Climb in weight each set if possible.

WOD
For time:
24 Wall Balls (30/20)
21 Deadlifts (225/155)
18 Wall Balls
15 Deadlifts (275/185)
12 Wall Balls
9 Deadlifts (315/205)
^Climb in each new set of Deadlifts. Scale ~60%, 70%, 80% to ensure good form.
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Friday, January 5, 2018

WOD A
AMRAP 15:
15/12 Cal Row
10 Clean and Jerks (135/95, Rx+ 155/105)

WOD B
EMOM 12:
1.) 8-10 Bench Press (135/85)
2.) 60 Double Unders (scale: jump for 50 seconds)
^Rx is if you complete all required reps within the minute. Scale #reps if needed. Athletes may partner up and share a bench, alternating between movements.

Extra Credit Fit Test: MAX push ups in 2 minutes
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Saturday, January 6, 2017

Benchmark WOD “Eva”
5 RFT:
Run 800 meters (row 900m)
30 Kettlebell Swing (70/53)
30 Pull-ups

^Classic CrossFit Benchmark! Competing for the record board today!
*Time Cap: 40 min