WODs for the Week 1/15/18

January 16, 2018

Monday

 

Strength:
Backsquats
5 Reps @ 75%
2 Reps @ 80%
5 Reps @ 75%
2 Reps @ 80%
5 Reps @ 75%
2 Rep @ 85%

 

Metcon:
"Death By Pull-Ups"
Cap = 20 Minutes
1 Pull Up & 50 m run - in Minute 1
2 Pull ups & 50 m run - in Minute 2 
3 Pull ups & 50 m run - in Minute 3 
4 Pull ups & 50 m run - in Minute 4
etc etc
ADV = chest-to-Bar 
MOD = Ring Rows

 

Accessory
3 Rounds: 
1 minute GHD Sit-Ups (or toes to bar, sx knees above waist)
1 Minute Dumbbell Side Bends (30 sec per side)
1 Minute Rest

 

Tuesday

 

Strength:
Snatch Balance (If % too high, scale down) 
1 per minute on the Minute x 8
Minutes 1-2: 65% of Power Snatch Max
Minutes 3-4: 70% of Power Snatch Max
Minutes 5-6: 75% of Power Snatch Max
Minutes 7-8: 80% of Power Snatch Max

 

Metcon:
Time Cap: 20 Minutes
30 Box Jumps (24/20) 
30 Kettlebell Swings (53/35)
30 Front Squats (75/55#) ADV (115/75#) MOD (65/45# or less) 
30 Toes to Bar
30 Push Press (75/55#) ADV (115/75#) MOD (65/45# or less) 
30 Deadlifts (75/55#) ADV (115/75#) MOD (65/45# or less) 
30 Wallballs (20/14) 
30 Burpees
30 Double Unders or 60 Single Unders

 

Wednesday

 

Strength:
30 minutes to establish 
1RM Snatch
RING THAT BELL!!!!!

 

Metcon:
21-15-9
Thruster @ 95 (mod 65)
Pull ups (mod ring rows)

 

Thursday

 

Strength:
From the Rack (Work Up to a Max for the Complex)
1 Thruster + 2 Push Press

 

Metcon:
(If it doesn’t say “Synchro“ one person is working at time)
Teams of 2 (Time Cap 20 Minutes) 
20 synchro burpees
20 synchro pull-Ups 
40 Front Rack Lunges (95/65#)
40 Wall Balls 
20 synchro burpees
20 synchro pull-ups
40 Thrusters (95/65#) 
40 Hand Release Push-Ups
60 Calories Row

 

Friday

 

Strength:
Hang Squat Snatch - 3 Reps Each set 
Set 1 - 65% of Max 
Set 2 - 70% of Max
Set 3 - 75% of Max
Set 4 - 80% of Max
Set 5 - 85% of max

 

Accessory:
2 Rounds:
1 Minute Abmat Sit-Ups or GHD Sit-Ups 
1 Minute Hollow Body Hold 
1 Minute Crunches 
1 Minute Rest

 

Metcon:
3 Rounds
5 bar muscle ups, Sx 10 ring dips
15 Handstand Push-Ups MOD (15 Box HSPU or Hand Release push ups)
20 Dumbbell Snatches (45/35#) MOD (35/20# or less)

 

 

 

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