Wods 1/16/17-1/20/17

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Monday, January 16th

Strength/Skill:

Complete 6 Sets of:

2 Power Cleans + 2 Front Squats + 2 Push Jerks

Metcon:

8 Rounds for time of:

3 Power Clean + 3 Front Squats + 3 Jerks (155/105)

6 Burpee Pull ups

Tuesday, January 17th

Strength/Skill:

10 Left/10 Right Turkish Get Ups + Windmill x 1 round

Then TTB skill work

Metcon:

400 Meter Run

25 Kettlebell Swings (70/53)

25 Box Jump Overs

400 Meter Run

20 Kettlebell Swings (70/53)

20 Ring Dips

400 Meter Run

15 Kettlebell Swings (70/53)

15 Toes to Bar

Wednesday, January 18th

Strength/Skill:

4 Rounds for time of:

Front Rack Lunge 5 Left/5 Right (recommended 50-55% of FS)

Superset with 15 GHD Sit Ups

Metcon:

3 Rounds for Time of:

500 Meter Row/.6 bike

12 Goblet squats (70/53)

12 Goblet lunges (70/53)

12 True Push Ups

Thursday, January 19th

Strength/Skill:

EMOTM for 8 Minutes of

Deadlift 3 (60-80% deadstop)

Handstand Skill Work

Metcon:

“Diane ladder”

10/10, 9/9, 8/8, 7/7…1/1

Deadlift 225/155

Strict HSPU

Friday, January 20th

Strength/Skill:

Overhead Squat Tempo 32x1x3 (seconds down, 2 second pause, and explode up) Complete 5 sets @ 75%

Metcon:

Open WOD 13.3 Partner Style

AMRAP in 20 Minutes of:

150 Wall Ball (20/14)

90 Doubleunders

30 Muscle Ups