WODs for the Week 1/8/17

January 8, 2018

  

Monday

 

Strength:

Snatch Complex

-Ground to just above the knee (1st pull)

-Ground to power position (1st & 2nd pull)

-2 Squat snatches

2 @ 60%

1 @ 65%

1 @ 70%

1 @ 75%

1 @ 80%

 

Metcon:

13 min AMRAP

-200 m run

-10 pull-ups, rx+ 5 muscle ups (ring or bar), sx ring rows

-14 KB snatches 53/35, rx+ 8 @ 70/53, sx 35/15

 

 

Tuesday

 

Strength:

5x3 pause squats @ 70% 1RM (3 sec pause)

 

Accessory:

9 min EMOM

Min 1: 6 bent over barbell rows @ weight of choice

Min 2: 45 sec plank hold

Min 3: 40 sec Handstand hold facing the wall (only nose and toes touching the wall)

 

Metcon:

3 rounds for time

-12 lunges holding 45/25 overhead

-20 box jumps 24/20, rx+ 30/24

-15 push-ups

 

 

Wednesday

 

Strength:

Squat Snatch

3 @ 50%

2 @ 60%

2 @ 70%

1 @ 80%

Max effort @ 90% (do as many as possible until 1 rep is failed. This doesn’t have to be touch n go, but should be only a few seconds between reps).

 

Metcon:

For time

10 Russian twists 25/15, rx+ 45/25

10 burpees

10 sumo deadlift high pulls 15/75, rx+ 135/95, sx 95/55

Repeat, round of 14

Repeat, round of 18

Repeat, round of 14

Repeat, round of 10

 

 

Thursday

 

Strength:

5x5 power cleans @ 60-70% of Squat clean 1RM

 

Accessory:

6 min EMOM

Min 1: 12 bicep curls

Min 2: 14 banded tricep extensions

 

Metcon:

9 min AMRAP

2 Deadlifts 135/85, rx+ 175/115, sx 95/55

2 shoulder to overhead (same weight as above)

100 m run

4 Deadlifts

4 shoulder to overhead

100 m run

Etc... each round adding 2 reps to Deadlifts and shoulder to overheads

 

 

Friday

 

5x3 Bench Press @ 70% 1 RM

 

Partner WOD:

20 min AMRAP - 1 person working at a time

-30/20 cal row or 200 m relay run

-10 handstand push-ups

-20 KB swings 53/35, rx+ 70/53, sx 35/25

-30 box step ups

 

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