WODs for the Week 1/29/18
Fundamentals (Th 6:30PM), Barbell Club (W 7pm), Endurance (M & F 6:30PM), and Friday Night Lights (5:30PM) are all still going strong this week!
Monday
Strength:
Squat Snatch (Touch & Go)
5 X 55% of Max
4 X 65% of Max
3 X 75% of Max
2 X 85% of Max
Conditioning:
For Time (Cap 15 Minutes)
Cash In: 20 Burpees
10 Rounds of Cindy
-5 Pull Ups, MOD (Ring Rows)
-10 Push Ups
-15 Air Squats
Cash Out: 20 Burpees
After Class Accessory:
3 Rounds
1 Minute Abmat Sit-Ups
1 Minute Dumbbell Side Bends
Tuesday
Strength:
Front Squats
3 X 3 at 80% of Max
Conditioning:
For Time
3 Rounds
-12 Toes to Bar
-12 Thrusters (95/65)
-12 Bar Facing Burpees
-12 Overhead Squats (95/65)
Wednesday
Strength:
Squat Clean (Touch & Go)
5 X 55% of Max
4 X 65% of Max
3 X 75% of Max
2 X 85% of Max
Conditioning:
8 Minute Ladder
-3 Hang Clean (95/65), ADV (135/95), MOD (65/45 or less)
-14 alternating pistol squats (7 each leg)
-6 Hang Clean
-14 alternating pistol squats (7 each leg)
-9 Hang Clean
-14 alternating pistol squats (7 each leg)
etc...
After Class Accessory:
3 Rounds
45 seconds Hammer Curls
45 seconds Max Effort Tricep Box Dips
45 seconds Strict Press (45/35#)
45 seconds rest
Thursday
Strength:
5 X 3 Power Clean and Push Jerk
(Increase weight each set)
Conditioning:
Teams of 2
20 Minute AMRAP
-10 Ground to Overhead (75/55)
-10 KB Swing (53/35)
-10 Lunges (Holding KB in Front Rack)
-10 Calorie Row
-20 Ground to Overhead (75/55)
-20 KB Swing (53/35)
-20 Lunges (Holding KB in Front Rack)
-20 Calorie Row
-30....
-30....
-30....
-30....
-etc...
Friday
Strength:
Max Bench Press
Conditioning:
Open Workout 17.4
13 minute AMRAP
-55 Deadlifts (225/155), sx (135/95)
-55 wall balls (20/14 to 10’/9’ target)
-55 cal row
-55 handstand push-ups
After Class Accessory:
6 Minute Alternating EMOM
1. 60 Second High Plank
2. 6 Max Height Wall Balls
* Let the Ball drop to the floor on the Wall Balls in between reps
