WODs for the week of December 28 to January 3

Monday 12/28
1. Cleans—In 5 sets, find a new 1rm squat clean.  You may attempt a weight no more than 3 times.

2. Conditioning
For time:
2,000m Row
50 Alternating Pistols (25/side)
30 Hang Power Cleans, 95/135; 135/19

3. Gymnastics Conditioning 10min AMRAP of strict pull ups, and as many of those as possible should be CTB.  Any grip permissible.
 

 

Tuesday 12/29

1. Snatch—In 5 sets find a new 1 rm snatch.  You may attempt a weight no more than 3 times.


2. Conditioning
3-5 RFT:
10 Jerks, 155/105
10 TTB
10 Burpees

 

Wednesday 12/30

1. Barbell -2minute starts.

A. 4×6 Unbroken Power Cleans for time, 80% – rest as little time as possible between sets
B. 3×9 Unbroken Hang Power Snatches, 70%, rest as little time as possible between sets

For newer athletes:  EMOM 20, 2 cleans or snatches.  Coach will give you appropriate skill work.

2. Conditioning. “You ate too much”
For Time:
30 Thrusters, 95/65
90 Double unders/270 singles/ 400m row for non jumpers
20 Thrusters, 95/65
60 Double unders/180 Singles/ 400m row
10 Thrusters, 95/65
30 Double unders/90 Singles/ 400m row

 

Thursday 12/31

1.  Rowing
3 Rounds for time:
40 Calorie Row
4 min Rest
20 Calorie Row
2 min Rest

2. Strength
5 x 10 Dead lifts, climbing

3. 10x10 KBS, emom

 

 

Saturday 1/2

There is no time component to this workout.  All racks will be set up for a bench press.  Use a bar that is appropriate. 

“Linda”  (Three bars of death)

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1:
* 1.5x body weight deadlift
* body weight bench
* 3/4x body weight cleans

 

Sunday 1/3

EMOMx21
Min 1: :35 seconds for max calorie Row
Min 2: :35 seconds for max reps of Clean and Jerks at 65%
Min 3: :35 seconds for max reps of Muscle ups/CTB/ring rows