WODs for the week of January 4 through January 10

MONDAY

1. Conditioning
For time:
30 Snatches, 135/95
30 Clean and Jerks, 135/95
30 Thrusters, 135/95

2. Conditioning
3 RFT:
12 OHS, 95/65
12 TTB
Rest 2 minutes between rounds

 

TUESDAY
1. Conditioning
AMRAP 12:
10 Burpees
25 DU

2. Gymnastics Skills
HSPU, 10x10 unbroken if possible, Otherwise, 10 sets of ME.

 

WEDNESDAY

1. Clean and Jerk
Build to a heavy 3-position Clean + Split Jerk
Pos 1: Above knee
Pos 2: Below knee
Pos 3: Ground

2. Barbell Cycling
Use one barbell and change weights during rest period.
5 sets of 1 Snatch + 5 CJ, add weight each set, 2 minute rest between rounds

3. Conditioning
With a Running Clock:
A 7 min cap of:
2 RFT:
24 Wall Balls, 20/14
12 C2B Pull ups

Immediately into
B.
2 RFT:
18 Wall Balls, 20/14
9 C2B Pull ups

 

THURSDAY

EMOM 30

1.     10 GHR

2.     10 back stepping lunges (back rack)

3.      10 box jumps

4.     Hand stand holds

5.     T-band exercises

 

FRIDAY

1. Conditioning
EMOMx20
Odd: 20/16 Calorie Row
Even:  10 Jerks, 135/95

2. Strength
A.  5-rep Heavy OHS
B.  3×2 Pausing OHS – hold the bottom for 10 seconds.

 

SATURDAY

1.  Conditioning
Teams of 3:
100 Cal Row
100 Box Jump Overs, 24/20″
100 Thrusters, 95/65
100 TTB
100 Thrusters, 95/65
100 Box Jump Overs, 24/20
100 Cal Row

 

 

SUNDAY

“Zeus”
3 RFT
30 Wall ball shots, 20/14
30 pound Sumo deadlift high-pull, 75/55
30 Box jump, 20″
30 Push press, 75/55
30 calories Row
30 Push-ups
10 Back squat, Body weight