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

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