WODS JANUARY 11-17

CBdeadliftedit

SUNDAY

Sunday Fun Day!

MONDAY

STRENGTH:

Back Squat
3 x10 @ 60, 65, 70%

-then-

5 rounds for time
10 Wall Ball Shots 20/14#
10 Kettlebell Swings 70/53#

TUESDAY

Every 3.5 min for 7 rounds:

10 GHD Sit-Ups
8 CTB Pull-Ups
20 Double-Unders

Score is your slowest round.

WEDNESDAY

STRENGTH:

Push Press
Find a 8RM

-then-

EMOM5
8 reps @70% of 8RM

-then-

For time:

30 Power Cleans @ 185/125#

*15 min time cap. If you can do even one power clean at the Rx load, you will use the Rx load and record total reps completed in the 15 min.

THURSDAY

STRENGTH/SKILL:

5 rounds (not for time):
5 Deficit Deadlifts (2”)
8 Bent Over Rows
5-50 Double-Unders (athlete determines how many)

*Deadlifts and Bent Over Rows done in unbroken sets

FRIDAY

SKILL:

12 minutes of skill work on Toes to Bar

-then-

Partner WOD

AMRAP 20 min
20/15 calorie Row
Max effort Toes to Bar

Partner 1 rows for calories while Partner 2 does as many TTB as possible. When Partner 1 has completed 20/15 calories, the partners switch. Continue switching in this manner for 20 minutes. Score is total team TTB.

SATURDAY

15 minutes to find a 1RM in the complex:
1 Power Snatch + 3 Overhead Squats

-then-

15 minutes to find a 3RM Snatch Balance

 

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