WODs for the week Jan 1st to 7th!!

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 In WOD

Happy New Year!!!

Monday

Closed

 

Tuesday

Buy in – 3 rounds 30 double unders/ 45 sec plank/ 10 face pulls/ 10 each way Cossack squat/ 3 each way lateral jumps

Mobility – Front squat

A) Front Squat – 8×2 up to 94% of 1rm

Metcon –

5 Min to find 1RM below knee Clean

rest 2 min

Then 3 rounds

21 Cal Row

15 T2B

9 HSPU

 

Wednesday

Buy in – 3 rounds of Burgner

Mobilize between rounds

A) Squat snatch x3 above the knee 4-5 sets

*this is to work on speed under the bar not weight

B) Snatch 6×1 challenge yourself to get under the bar

*now is the time to build in weight

Metcon – 10 min AMRAP

15 Burpees box jump overs

10 DB thrusters

15 Burpee box jump overs

12 (6 each arm) single arm over head lunge

50/35

 

Thursday

Buy in – EA warm up

A) Deadlift – 6×4 for a heavy but no failing

B) option 1 is 5 strict pull ups into 5-10 kipping

option 2 will be 7 strict pull ups (take the band off) then 10 beat swings

Metcon – “DT”

5 rounds

Deadlift x12

Hang Power Cleans x9

Push Jerks x6

155/105 scaled 125/85

 

Friday

Buy in – 8 Turkish get ups/ 250 m row / 10 box step ups(not high)/ 5 per arm DB SA OH squats x3 rounds

A) Back Squat – 7×3 @0500 up to about 75%

Metcon – 4 Rounds

20 Wall balls

15 KB swings (53/35)

10 C2B pull ups

Buy out accumulate 4 min Plank

 

Saturday

Buy in – 2 rounds 20 butterfly sit ups/ 10 samsun lunges/ 10 bb good mornings/ 10 PP dips with 3 sec pause in bottom

A) Push Press – 6×3 to a max for the day

B) DB strict press 3×8 per arm

Metcon – 5 Rounds for time

7 Pull ups

7 Snatch 95/65

7 Bar Facing burpees

 

 

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