January 2020
WOD for Tuesday, Jan 21, 2020
3RM Power Jerk
3RM Power Jerk
After each set:
KB Front Rack Lunges 10+10m
21012020
5 Round For Time:
– 40 Double Unders
– 1 Rope Climb (M – Legless)
WOD for Monday, Jan 20, 2020
Muscle Snatch + OHS 1RM
Muscle Snatch + OHS 1RM in 12min
Progress with:
5 to 3 Empty bar
3 reps, 2 reps, then move on with singles
20012020
40 min Continuos:
– 5 min row / Byke (cal)
5 min AMRAP:
– 50/40 Air Squat
– 20 Strict Pushup (Bumper)
– 1min Rope Jump
Move with purpose
Note total reps & every piece result
AlPo (3)
0 – 5 – 10m Shuttle Sprint : 2:30 Rest x 2 sets
WOD for Friday, Jan 17, 2020
Squat Clean 2RM
Squat Clean 2RM
2 x2 Front Squat @2RM 110 – 120%
2 x2 Front Squat @2RM 110 – 120%
MAP 7 (5)
MAP 7
2 x 10min Work / 3 min Rest
- buy-in: 1mile Run
- Then: ME 6 Step Burpees
Post total burpees
WOD for Thursday, Jan 16, 2020
Muscle Snatch 2RM
Muscle Snatch 2RM in 12-15 min
8 – 10 Empty bar Snatch Balance
8 – 10 Empty bar Snatch Balance
1 x3 Power Snatch with the 2RM Load
1 x3 Power Snatch with the 2RM Load
16012020
For time complete: 10-20 & 30 reps of:
– Single Arm Thruster (Switch @ half way)
– Situp
60 sec rest b/t round
Post total time
AlPo (3)
0 – 4 – 8 – 12m Shuttle Sprint : 2:30 Rest x 2 sets
WOD for Wednesday, Jan 15, 2020
Push Press 3RM
3RM Push Press + 1×3 with the 3RM load
With 2 sec hold @ the top.
Don't work in TnG style.
30 sec rest before move to lunges, 1Arm OH Lunges 15 + 15m arm
15012020
2 sets for time of:
– 25 Pullup
– 200 DU
WOD for Tuesday, Jan 14, 2020
MAP 7 (4)
MAP 7 – Alternate through:
Block A
– 10 min Row / Byke
- 3 min Rest
Block B
– 10 min AMRAP
– 30 Air Squat
– 20 Situp
– 10 Pushup
- 3 min Rest
Same Result – Same Pace – Same Score
Post AMRAP result, and note Row / Byke meters avg