WODs 1/10-1/16 2021
Monday
Strength:
15 minutes work on Squat Snatch form and technique.
Rest 5 minutes, then
WOD
5 Rounds For Time
5 Squat Snatches Rx (135/95) Masters (115/75)
5 Thrusters Rx (135/95) Masters (115/75)
10 Lateral Burpees Over The Bar
Tuesday:
Strength:
Back Squat
3 x 5 reps @ 85% of 1 RM
Front Squat
3 x 3 reps @ 85% of 1 RM
WOD:
3 Rounds For Time
40 Double-unders
15 Push-ups
10 Kettlebell Swings (70/55)
Wednesday:
Strength:
A. Strict Ring Dips, max reps
4 x 1 minute/rest 2 minutes between efforts
B. Every minute on the minute for 5 minutes
6 Strict Chest To Bar Pull-ups
WOD:
3 Rounds For Time
12 Overhead Squats (95/65)
12 Burpees
Thursday
Strength:
15 minutes to work up to a heavy Squat Clean
Then,
Squat Clean
4 x 5 reps @70%
WOD
12 minute AMRAP
12 Dead-lifts (225/155)
12 Toes To Bar
12 Handstand Push-ups
Friday
For Time:
Row 500 Meters
20 Hang Power Clean & Jerks (115/75)
30 Burpees
100 Double-unders
Saturday
5 Rounds For Time
15 Strict Pull-ups
25 Hand Release Push-Ups
Run 400 Meters
Sunday, January 10, 2021
WODs 210110-210116
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