kettle bell
kettle bell

WODs

January 29-February 3 (WODs of the Week)

Monday, January 29, 2018

SWOD
Establish a max weighted strict pull up.
^If you can not do one strict pull up: do 4-5 working sets with bands.

WOD
4 Rounds For Time:
18/15 Cal Row or Assault Bike (switch off every round)
18 KB Swings 53/35
10-12 Unbroken* Pull-Ups (in remaining time)

^RX+ is 70/53 KB and Chest-To-Bar Pull-Ups
*Pull ups must be unbroken for Rx.
——

Tuesday, January 30, 2018

SWOD
Back Squat (Program - week 2)
3 x 70%
3 x 80%
Max reps at 90% (or ~5% more than last week)

WOD
For Time, complete:
75 DB Snatch (70/50)
+EMOM 5 Wall Balls (20/14)

^Start every minute with 5 WB.
——

Wednesday, January 31, 2018

Skill Review: Toes to Bar technique & progressions

WOD
Every 3 min. x 8 Rounds:
2 Power Cleans (Climbing every 1-2 rounds)
15 TTB (scale to 10-12 if needed)
50 Double Unders (75 Singles)
*Start your weights at ~70% and then add from there. Squat Cleans are acceptable. Goal is to have some rest at the end of each round.
——

Thursday, February 1, 2018

PWOD
Teams of 2:
100/80 Cal Row "buy in" then:
42-30-18
Deadlift (265/185)
Thrusters (115/75)
Burpee

(CAP: 28min)
——

Friday, February 2, 2018

SWOD
Bench Press 1RM
*Take 15 minute to establish a heavy, single: bench press.

WOD
15 minutes to get as far as possible...
30-20-10:
Power Snatch (75/55)
Jumping Lunges (per leg)
…immediately into…
10-20-30
OHS (75/55)
Pull-Ups
——

Saturday, February 3, 2018

WOD
CrossFit Open Workout 17.1
For time:
10 dumbbell snatches 50/35
15 burpee box jump-overs 24/20
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

SWOD
EMOM 14:
Odd: 2 Jerks (heavy)
Even: regular 20’ or 1 legless 15’ rope climb