WOD for the week of January 25

MONDAY
1. Conditioning "Filthy Fifty"
50 Box Jumps, 24/20
50 Pull-Ups
50 Kettlebell Swings, 35/25
50 Walking Lunge Steps
50 Toes to Bar
50 Push Press, 45/35
50 Hip Extensions
50 Wallballs, 20/14
50 Burpees
50 Double Unders

2. Snatch Complex
5 sets of: Power Snatch + OHS + Hang Squat Snatch, climbing/  power clean and press to back rack, BTN push press x2, OHS

3. Gymnastics Pulling
5 sets of ME C2B Pull ups

 

TUESDAY
1. Conditioning
“Elizabeth”
21-15-9
Squat Cleans, 135/95
Ring Dips or parallettes

2. Conditioning
EMOMx10:
Odd: 8 Pull ups + 8 Thrusters, 95/65
Even: 8 Pull ups + 8 OHS, 95/65

If the volume is to high to maintain, decrease reps as needed

 

WEDNESDAY

1.  Strength
A.  3×1 Squat Clean
B.  3×2 Bench Press
C.  3×3 OHS

2.  Row Conditioning
25 Calorie Row
25 Box Jumps, 24/20
20 Calorie Row
20 Box Jumps, 24/20
15 Calorie Row
15 Box Jumps, 24/20
10 Calorie Row
10 Box Jumps, 24/20

 

THURSDAY

Box squats,  10x2, EMOM

EMOM 30:  DB Snatch x4, stone to shoulder x2, GHDx10, Pick 2 other skills.

 

FRIDAY
1. Snatch
2 Power Snatches or cleans every 30 seconds for 4 minutes – you choose the weight.

2. Conditioning
1000m Row, into:
4 RFT
20 KBS, 70/50
60 Double Unders, 2x singles
Then, 1000m Row

 

SATURDAY

Clean and Jerk
1RM

“Big Fat Frelen”
400m Run* before every round of:
21-15-9 of:
C2B Pull ups
Russian KBS, 100/70
Thrusters, 95/65

*weather permitting—or row.

 

 

SUNDAY

27 Cal Row
12 Dumbbell/kb Thrusters,
21 Cal Row
9 DB/kb Thrusters,

15 Cal Row
6 DB/kb Thruster,
9 Cal Row
3 DB Thrusters,

 

35/45 kb,  45/55 db