WODs for the week of February 1

 

Monday

 

1. Conditioning
21-15-9:
Dead Lift, 275/185
Strict Ring Dips

 

2. Conditioning
2 minutes of max rep Double unders
rest 1 minute
2 minutes of max rep Double unders

Rest 1 minute

2minmax sit ups

Rest 1 min

Max effort plank

 

Tuesday

1. Snatch
EMOMx10: 1 Snatch – you choose the weight

 

2. Conditioning
“The Admiral”
3 RFT:
20 Burpee Pull ups
20 Front Squats, 155/105
20 Box Jumps, 24/20

 

3. Gymnastics Conditioning
5-5-5 unbroken beat swings, keep hollow positioning
Rest 3 minutes
4-4-4 ctb

Rest 3 minutes
3-3-3 unbroken Muscle ups

 

5xME handstand holds, 30s rest between attempts

Wednesday

Barbell Condiitoning
ARMAP 7:
9 Power Snatches, 65/95

15 Power Cleans,
21 Jerks, Max Reps of OHS in the remaining time

 

2. Strength
10×3 Thruster, building

 

3. Gymnastics Conditioning
30 Kipping HSPU for time
rest 3 minutes
20 Kipping HSPU for time
rest 2 minutes
10 Kipping HSPU for time

 

4. Conditioning
Teams of 2 Complete (split the reps up anyhow)
50-40-30-20-10 cal row, 200m run between rounds.  Both run 200m

 

Thursday

AMRAP 15:
1 Power Clean + 1 Hang Squat Clean + 1 Thruster, 225/155
Complete as many sets of this complex as possible in 3 minutes. Each complex must be performed as an unbroken set, meaning once you do the power clean you can’t drop the bar until after the thruster.

 

Rowing:  5x200 row, 1 minute rest between rounds

 

Single leg RDL 4x6, Plank 4x30s planks, 

 

Friday
1. Snatch
3x5 Snatch, climbing – should not be TnG

 

2. Squat
5x3 Back Squat 80%

 

3. Conditioning
Teams of 2 complete AMRAP 20:
2-4-6-8-10-12*… Clean and Jerks, 205/155 (1 bar per team, reps are a total number for a team)
*after each round complete: 10 strict pull ups.  Alternate c and j.  Break up pull ups as needed

 

Saturday


1. Conditioning
Teams of 2:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang Squat Clean Thruster, 135/95
200m Run after each set.
Example: Partner 1 does the ten reps + 200m Run. Once Partner 1 returns from the run partner 2 does the 10 reps + 200m Run.

 

Sunday

 

4 Rounds of
10 Power Snatches, 95/65
10 Box Jump Overs, 24/20
10 Burpees

 

3 rounds of:
Max unbroken reps of Strict Ring Dips
Max unbroken Strict Ring Rows
3 minute rest between rounds