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WODs for the Week of 1/23/17 to 1/29/17

 

Monday, January 23rd

 

Strength/Skill:

 

4 Set of

 

Deadlift x 5

 

8 Left/8 Right Bulgarian Split Squats @ 75-80%

 

Then rope skills

 

Metcon:

 

Teams of 2 Complete

 

AMRAP in 15 Minutes of:

 

1 person does max Rounds of:

 

5 Man Makers 45/25

 

2 wall walks

 

1 rope climb

 

The other does  2 x Kettlebell front rack carries around the building

 

Tuesday, January 24th

 

Strength/Skill:

 

8 Sets of:

 

2 Power Snatches + 2 OHS every 1:15 (60--80%)

 

Metcon:

 

7 Rounds for time of:

 

7 Power snatch (95/65)

 

7 Box Jump Overs (24/20)

 

7 Pull Ups

 

Wednesday, January 25th

 

Strength/Skill:

 

Back Squats 4 x 6 @ 80%

 

Toes to Bar Skill Work

 

Metcon:

 

1200 Meter Run

 

60 Wall Balls (20/14)

 

800 Meter Run

 

30 Toes to Bar

 

Thursday, January 26th

 

Strength/Skill:

 

3 Sets of:

 

15 Back Extensions

 

10 Strict Pull Ups

 

10 True Push Ups

 

Muscle Up Skill Work

 

Metcon:

 

500m row/.6bike

 

20 Kettlebell Swings 70/53

 

10 muscle ups

 

500m Row/bike

 

20 KBS 70/53

 

8 Muscle ups

 

500m Row bike

 

20 KBS 70/53

 

6 Muscle ups

 

500m Row/.6bike

 

20 KBS 70/53

 

4 Muscle ups

 

500m row/.6 bike

 

20 KBS 70/53

 

2 Muscle ups

 

Cash out 100m sled push

 

Friday, January 27th

 

Strength/Skill:

 

Complete 6 Sets, working up to a heavy set:

 

1 Power Clean + 3 Front Squats

 

Metcon:

 

"3's a crowd"

 

60 Doubleunders

 

15 Bar Facing Burpees

 

15 Front Squats (155/105)

 

60 Doubleunders

 

15 Bar Facing Burpees

 

15 Front Squats (185/125)

 

60 Doubleunders

 

15 Bar Facing Burpees

 

15 Front Squats (205/135)

 

Saturday, January 28th

 

0800 and 1030 - CrossFit Class

 

Teams of 2 Complete the Following:

 

100 Wall Balls (20/14)

 

50 Push Press (115/75)

 

- 7 Minute Cap, if you complete before 7 minutes rest until minute 7

 

100 Kettlebell Swings (53/35)

 

50 Back Squats (115/75)

 

- 7 Minute Cap, if you complete before 7 minutes rest until minute 7

 

100 Abmat Sit Ups with 25 lb weight/15 lb weight)

 

50 Hang Power Snatches (115/75)

 

- 7 Minute Cap, if you complete before 7 minutes rest until minute 7

 

4 Minutes to accumulate as many hang squat cleans (115/75)

 

0900 - Barbell Proficiency Class - Jerk Focus

 

Sunday, January 29th

 

0900 - Community Class

 

1000 - Monster Mash/Open Gym
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