kettle bell
kettle bell

WODs

January 8-13 (WODs of the Week)

Monday, January 8, 2018

WOD
E5MOM x 5 Rounds:
400m Row

15 Wall Balls (20/14)^

5 Power Cleans (Heavy)
^RX+ 30/20

Partner WOD:
For Time:
300 Russian Twists with a light plate.
*1 partner works at a time. Left + Right = 1 rep. Solo WOD: 150 reps (equal work:rest)
——

Tuesday, January 9, 2018

SWOD
Establish a 10RM: Back Squat
^4-5 sets

WOD
AMRAP 4:
7 DB Thrusters 45/30
7 Pull-Ups* (scale: jumping or rings)
+2min REST
AMRAP 4:
6 DB Lunge Steps 45/30
6 H.R. Push-Ups*
+2min REST
AMRAP 4:
5 Devil Press 45/30
5 Box Jumps 30/24
*RX+ is CTB Pull-Ups and Clapping Push Ups
^One set of DB’s for all 3 parts. Scale accordingly.
——

Wednesday, January 10, 2018

SWOD - Weightlifting

Three Position Snatch 

Position 1.) From the hip (power)

Position 2.) From above the knee

Position 3.) From the floor

^Build up to a heavy 3 position (full) snatch in GOOD FORM.

WOD
E3MOM x6 Rounds (18m):
250m Row
3 Deadlifts (Heavy, across)
——

Thursday, January 11, 2018

WOD - 36 minute clock
EMOM 10:
Odd: Max Hang Power Cleans (135/95)

Even: 1 Round of "Nate"
**3m Rest**
EMOM 10:
Odd: Max Bench Press (135/95)
Even: 1 Round of "Nate"
**3m Rest**
EMOM 10:
Odd: Max STO (135/95)
Even: 1 Round of "Nate"
*Nate - 2 muscle-ups + 4 HSPU + 8 KBS (70/53)

>>Scaled “Nate” - 4 Burpee Pull Ups + 8 KBS
Athletes my partner up and alternate EMOM. Record total reps of Cleans + Bench + STO.
——

Friday, January 12, 2017

Skill (20 min)
Double Unders - Technique & Practice

WOD
4 Rounds for Quality:
50 DU*
50’ DB Walking Lunge 50/35 (Rig to Wall & back)
25 Sit Ups (Rx+: 10 Strict T2B or Strict L-raises)
*Try for doubles. Scale #DU if needed. If you can NOT hit any DU today, scale to 75 Singles.
——

Saturday, January 13, 2018

PWOD
In teams of 2, with a 30-min running clock...
2 Rounds:

50 Cal Assault Bike

50 Pull-Ups
...immediately into:
2 Rounds:
50 Wall Balls (20/14, Rx+ 30/20)
50 Snatches (95/65)
...immediately into:
2 Rounds:
50 Burpees or 25 Partner Burpees
50 Overhead Squats (95/65)