WODs for the Week 1/15/18

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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