WODs for the Week 1/22/18

Don't forget about our Nutrition Seminar this Thursday. It's FREE to members and will help to kick off our spring weight loss challenge!

Also, Friday Night Lights will begin again this week to help us prep for the Open! Don't forget to register for the Open 2018.

Fundamentals & Barbell Club also continue into this week. See you at the box!

Monday

Strength: Back Squat 3 rounds 5x @ 78-80% 1RM 2x @ 83-85% 1RM

Metcon: 11min AMRAP RX 95/75, Rx+ 135/105, Sx scale as needed Building reps each round (2,2,2,2; 4,4,4,4; 6,6,6,6; etc) OHS KBS Push Ups Burpees

Tuesday

Strength: Squat Snatch (Touch & Go) 6 X 50% of Max 5 X 60% of Max 4 X 70% of Max 3 X 80% of Max

Accessory: 6 Minute EMOM of 40 seconds Toes-to-Bar 40 seconds Plank Hold

Metcon: For Time (Time Cap: 13 Minutes) 50 Double Unders/100 single unders 30 Push Press (75/55#) 30 Thrusters (75/55#) 50 Pull-Ups

Wednesday

Strength: Squat Clean (Touch & Go) 6 X 50% of Max 5 X 60% of Max 4 X 70% of Max 3 X 80% of Max

Accessory: 6 Min EMOM (2 Rounds) 20 Band Face Pull 20 Hammer Curl (10/arm) 20 Abmat Situps

Metcon: For TIme (Time Cap: 13 Minutes) 3 Rounds 21 Wallballs 15 Power Snatch (95/65#) MOD (65/35#) 9/7 Calorie Row

Thursday

Strength: Deadlifts 10 Minute Alt. EMOM of 2 Heavy Deadlifts 30 seconds Overhead Squats (95/65# or less)

Metcon: Teams of 2 (Time Cap: 20 Minutes) For Time: 1000m Row 80 Wall Balls ADV 60 KB Swing (53/35#) ADV (70/53#) 40 Partner Burpees 20 Clusters (135/95#) ADV (185/135#) MOD (95/65#) BEG (75/45#)

Friday

Strength: 5 X 3 Power Clean and Push Jerk (Increase weight each set)

Metcon: Open Workout 12.3 18 Min AMRAP 15 Box Jumps (Step Ups Permitted) 12 Push Press (115/75#) MOD (95/55#) 9 Toes-to-Bar (MOD - Knees above waist)

Accessory: 5 Rounds 40 sec ON / 20 Sec OFF Hollow Rocks

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