WODs January 5th – 11th

Maurice P

SUNDAY

WOD:

Sunday Fun Day!

MONDAY

WOD:

STRENGTH:

10 minute EMOM:
odd: 15 seconds ME plyo-pushups
even: 15 seconds ME ring rows

CONDITIONING:

Open Workout 13.3
12 minute AMRAP:
150 wall balls (20/14)
90 double unders
30 muscleups

TUESDAY

WOD:

SKILL:

10 minute instruction and practice on toes to bar

10 minute EMOM:
odd: row 200m/150m
even: 20 seconds of toes to bar (up to 10 reps)

CONDITIONING:

For time:
100 burpees

WEDNESDAY

WOD:

STRENGTH:

8 minutes instruction and practice on spotting back squat

20 minutes to find a 1 rep max back squat

12 minutes to complete:
up to 25 glute ham raises
up to 25 weighted GHD situps

THURSDAY

WOD:

SKILL:

Instruction on the hang power clean and push jerk

CONDITIONING:

DT
5 rounds for time:
12 deadlift (155/105)
9 hang power cleans (155/105)
6 push jerk (155/105)

FRIDAY

WOD:

STRENGTH:

12 minutes to work up to a heavy snatch

6 minute EMOM:
2 snatches at 85% of above

CONDITIONING:

6 minute AMRAP:
3 power snatch (115/75)
3 chest to bar pullups
6 power snatch
6 chest to bar pullups
9…
9…

SATURDAY

WOD:

STRENGTH:

12 minutes to find a 2RM pause front squat (3 sec pause)

CONDITIONING:

Michael
3 rounds for time:
run 800 m
50 hip extensions
50 situps

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