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WODs

January 4-8th, 2016 (WODs of the Week)

Monday, January 4, 2016

WOD
4 Rounds For Time:

21 Box Jumps (24/20)

18 Wall Balls (20/14)

15 Kettlebell Swings (53/35)

12 Burpees

SWOD

Work up to a heavy, single: Front Squat

—-

Tuesday, January 5, 2016

SWOD
4x4 Sumo Deadlift (warm up, building)
2×4 Sumo Deadlift (heavy, across)

WOD

3 Rounds:

500m Row

12 Hang Power Cleans (185/135)

50 Double Unders

—-

Wednesday, January 6, 2016

WOD
21-18-15-12-9-6-3 reps of:

Front squat (155/105) – no rack

C2B pull up

Gymnastics WOD
2 sets:

max unbroken Strict HSPU
Rest 90 seconds
max unbroken Kipping HSPU
Rest 90 seconds

—-

Thursday, January 7, 2016

SWOD
Snatch Balance
Warm up, then: 3-2-1-1-1… climbing to a heavy single

WOD

AMRAP 10:
10 TTB

15 Wall Balls

—-

Friday, January 8, 2015

WOD

TEAMS of 2 Complete the following for time:

60 Calorie Row

60 Deadlifts

50 Calorie Row

50 Hang Power Cleans
40 Calorie Row

40 Front Squats

30 Calorie Row

30 Push Jerks

20 Calorie Row

20 Clusters

Rx: 155/105