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WODs for the Week of 1/1 – 1/5

December 31, 2017Kim RussellUncategorized

Monday 1 January
Happy New Year!

*Modified Schedule*
*8:00am & 9:00am Classes ONLY

MetCon
Coach’s Choice

Tuesday 2 January
Strength
Take 20 minutes to build up to today’s 1 Rep Max:
Overhead Squat

MetCon
“Get That Corn Outta My Face!”
3 Rounds for time of:
500m Row
21 American Kettlebell Swings 53/35
12 Pull Ups

Wednesday 3 January
Strength
EMOM for 6 min:
3 Power Snatch
Build over the six sets

MetCon
“Mighty Eagle Powers”
5 Rounds for time of:
5 Power Snatch 135/95
10 Back Squats 135/95
-immediately followed by-
1k Row

Thursday 4 January
Strength
3 Sets of:
15 GHD Sit Ups
50m* Single Arm Kettlebell Front-Racked Carry 70/53
*50m is to the end of the stairs and back

MetCon
“Ramses, He’s The Best”
Complete the following for time:
50/35 cal Bike
50 Dumbbell Snatches 50/35
5 Rope Climbs
50/35 cal Bike

Friday 5 January
Strength
4 Sets of:
Push Press x 5
Build over the four sets

MetCon
“Nachoooo”
4 Rounds for time of:
50m Sled Push 4/3
12 Front-Racked Lunges 115/75
12 Push Press 115/75
12 Toes-to-Bars

Previous post Saturday 30 December Next post Monday 1 January

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