January 2020

WOD for Monday, Jan 13, 2020

Back Squat 3RM + 1 x3

3RM Back Squat + 1 x3 with 3RM load @30X1

Strict Pullup 8, 6, 4 & 4 reps

Strict Pullup 8, 6, 4 & 4 reps

13012020

For Time:
50 DL @80/55
100 Side Bar Stepped Burpees

AlPo (3)

0 – 5 – 10 – 15m Shuttle Sprint : 2:30 Rest x 2 sets

WOD for Friday, Jan 10, 2020

Muscle Snatch 3RM

Muscle Snatch 3RM

Add an OHS on the last rep of every set

2 x2 Power Snatch @3RM

2 x2 Power Snatch @3RM

DB Front Rack Lunges 24 x4 (12+12)

DB Front Rack Lunges 24 x4 (12+12)

10012020

AMRAP 18min:
– 10 Box Jump
– 5 Strict HSPU
– 400m Row

Post total reps

WOD for Thursday, Jan 09, 2020

Deadlift 3RM + 5 x2 @3RM 85%

@30X1; Deadlift 3RM + 5 x2 @3RM 85%

Push Press 5RM

Push Press 5RM

MAP 7 (1) 2 pieces

2 Round 10min each with 2 min rest between @80% Aerobic pace

With a running clock:

*Starting @0:00 perform R1: *

  • 800m Run (NOTE TIME)
  • AMAP 1 Min Rope Jump (put some DU in) & Air Squat (Aerobic Pace)
  • 800m Run*

*Starting @12:00 perform R2: *

  • 800m Run (NOTE TIME)
  • AMAP 1 Min Rope Jump (put some DU in) & Pushups (Aerobic Pace)
  • 800m Run*

*start @10 minus your running time, example: Run1 3:30, Start with Run 2 @ 6:30.

Remember you must show repeatability for every movement score.
Post total reps.

WOD for Wednesday, Jan 08, 2020

Hang Clean 2RM

Hang Clean 2RM

2 x2 Power Clean @2RM 90%

2 x2 Power Clean @2RM 90%

DB Alt Press 16 x4

@2121; DB Alt Press 16 x4

Post your One Arm Load

MAP 7 (3)

2 Round 10min each with 2 min rest between @80% Aerobic pace

Each round is composed by:
– 1min Rope Jump (SOME double unders, NOT ONLY du) + 1min Gymnastic (1/2/3/4/5)

  • G1 = Squat
  • G2 = Pushup
  • G3 = Wall Sit
  • G4 = Alt. Lunges
  • G5 = Squat

Post total reps and note each exercise results for later.
Show repeatability.

WOD for Tuesday, Jan 07, 2020

Back Squat 3RM + 5 x2 @3RM 85%

@20X1; Back Squat 3RM + 5 x2 @3RM 85%

DB Alt Bent Over Row 16 x4

@2121; DB Alt Bent Over Row 16 x4

Post your One Arm Load

07012020

3 set for time of:

  • 10 OHS @20/15
  • 2 Round of Cindy

*5 Pullup

*10 Pushup (STRICT, no worm!)

*15 Squat

60 sec rest

Post total time

WOD for Friday, Jan 03, 2020

Pullup ME x4

Pullup ME x4 sets @30X1

Note your best effort

Front Squat 10, 8, 6 + ME

Front Squat 10, 8, 6 + ME @2021

On the last serie immediately drop down to 50% and perform a ME set

GJ Jane

GJ Jane
100 burpees pullup for time.

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