WODs January 19th – 25th

Rower

SUNDAY

WOD:

Sunday Fun Day!

MONDAY

WOD:

4 PM only class  (Funday)

TUESDAY

WOD:

10 mins of mobility on Shoulders, Ankles, and Wrist.

10 Mins work up to a moderate 5RM Overhead Squat

“Nancy”

5 Rounds for Time:
400m Run
15 Overhead Squats 95/65

Compare to Sept 23, 2013

WEDNESDAY

WOD:

15 mins to find a 1RM  Shoulder Complex:

1 Shoulder Press + 3 Push Press + 5 Push Jerks

-then-

6 min AMRAP of

2 Power Cleans

3 Push Press

5 Front Squats

Load @ 1 RM of complex above.

-then-

Cash-out: 5 Rope Climbs (10 mins to complete)

THURSDAY

WOD:

Strength:

8 minutes instruction and practice on spotting Back Squat

-then-

20 minutes to find a 6RM Back Squat

-then-

12 min to complete up to 25 GHRs and 25 weighted GHD Situps

FRIDAY

WOD:

Skill Work:

5 min of instruction on Stone to Shoulder

5 min instruction on Turkish Getup

-then-

EMOM10

Odd: Stone to Shoulder

Even: Turkish Getup

-then-

8 min AMRAP of

“Cindy” (5 Pullups, 10 Pushups, & 15 Squats)

-then-

8 min to run 800m then with remaining time complete AMRAP of “Cindy”

*Score is total rounds and reps of “Cindy” completed in the 16 minutes.

SATURDAY

WOD:

Partner WOD

20 min AMRAP

3 Bench Press

9 Sandbag Thrusters (heavy)

15 Partner Weighted Situps w/ a Med. Ball 20/14

Score is rounds completed plus total weight on bench press. Teams will go up each round on bench press weight at athletes discretion.

 

Score is rounds completed plus total weight on bench press. Teams will go up each round on weight.

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