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
