WODs

January 9-14 (WODs of the Week)

Monday, January 9, 2017

Benchmark WOD "Barbara"
5 rounds for time, including rest:
20 Pull Ups
30 Pushups
40 Sit Ups
50 Air Squats
Rest 3:00 between rounds (watch the clock)
——

Tuesday, January 10, 2017

WOD
With a 29-min running clock—
AMRAP 5 of Burpee Box Jump (24/20)

-Rest 5:00-

AMRAP 4 of 10 Meter Shuttle Runs (~33 feet)

-Rest 4:00-

AMRAP 3 of Power Cleans (155/105)

-Rest 3:00-

AMRAP 2 of Wall Balls (30/20)

-Rest 2:00-

AMRAP 1 of Max Unbroken T2B
——

Wednesday, January 11, 2017

WOD
Max: thrusters @95/65
Rest 3 min.
Max: thrusters @115/75
Rest 3 min.
Max thrusters @135/95

Note: goal should be 25+, 15-25, 5-15. Scale accordingly based on these rep goals.

GWOD
5 sets of max unbroken: HSPU
+Rest 2 min between sets.
——

Thursday, January 12, 2017

SWOD
Build to a 1RM [Squat] Clean

WOD

AMRAP 15

30 DU

15 Power Cleans (135/95)
30 DU
15 T2B
——

Friday, January 13, 2017

WOD

"Freedom Sauce"
AMRAP 3:
21 Overhead Squats (95/65#)
21 Burpees
Max Calorie Row*

+Rest 3:00
AMRAP 3:

18 Overhead Squats (115/80#)

18 Burpees
Max Calorie Row*

+Rest 3:00

AMRAP 3:
15 Overhead Squats (135/95#)

15 Burpees
Max Calorie Row*

+Rest 3:00

AMRAP 3:

12 Overhead Squats (155/105#)
12 Burpees
Max Calorie Row*

*Score is total CALORIES rowed.
——

Saturday, January 14, 2017

Team WOD
Teams of 3:

100 Calorie Bike

75 Calorie Row

50 Power Snatches (95/65#)

100 Calorie Bike

75 Calorie Row

50 Clean and Jerks (95/65#)

100 Calorie Bike

75 Calorie Row

50 Thrusters (95/65#)