WODs for the week of January 11 to 17

Monday

1. Conditioning
5 minutes of max rep Burpee Box Jump Overs, 24/20″
5 minutes rest
4 minutes of max rep 10m Shuttle run—face the same direction
4 minutes rest
3 minutes of max rep Power Clean, 155/105
3 minutes rest
2 minutes of  Wall Balls, 20/14
2 minutes rest
1 minute to complete one set of max unbroken C2B Pull ups

2. Squat
5x5, 2 minute starts, note weights of all sets , post weights to comments

Tuesday

Conditioning
3 rounds of 3 mins on/3 mins off
ARMAP 3 of:
6-9-12-15-18…
Thruster, 95/65
TTB

Pickup where you left off

2. Row
EMOMx10
Odd:  20/16 Cal Row
Even:  50 Double Unders

 

Wednesday

2 rounds of:
15 seconds of max rep Power Snatches 165/115
45 seconds rest
25 seconds of max rep Hang Power Cleans, 165/115
35 seconds rest
15 seconds of max rep Power Jerks, 165/115
45 seconds rest
25 seconds of max rep Front Squats, 165/115
35 seconds rest

2. Conditioning
5 rounds ofUnbroken HSPU, 5 deadlifts, building (post weights to comments)

Thursday

Strength Accessory
3×6 Bulgarian Split Squat

Pausing Clean Grip Deadlifts
5 sets of 2x20

Romanian Deadlifts

Turkish Get ups:

1x5 each side.

“The Other Total”
1RM Clean
1RM Bench Press, wide grip
1RM OHS or Zercher squat

 

Friday

1. Conditioning
30 Front Squat, 155/105
15 Muscle up/Ring row/ctb/pullup negatives or combo thereof
20 Front Squat, 155/105
10 Muscle up
10 Front Squat, 155/105
5 Muscle up

2. Conditioning
EMOMx16
4 rounds of:
Min 1: 5 Dips, weighted if possible
Min 2: Ball Slams
Min 3: 18/15 calorie Row
Min 4: 50 Double unders

 

Saturday

Conditioning
5 RFT:
30 KBS, 2/1.5 pood
30 Push ups


Then 1,000m Row

Sunday

800m Run
Then, 3RFT:
50′ Front Rack Walking Lunge, 165/115
50 Double Unders

Rest 10 minutes

75 GHDSU
800m run
75 clean high pulls, 95/65