Wods 1/23/17-1/27/17

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Monday, January 23rd

Strength/Skill:

4 Set of

Deadlift x 5

8 Left/8 Right Bulgarian Split Squats @ 75-80%

Then rope skills

Metcon:

Teams of 2 Complete

AMRAP in 15 Minutes of:

1 person does max Rounds of:

5 Man Makers 45/25

2 wall walks

1 rope climb

The other does  2 x Kettlebell front rack carries around the building

Tuesday, January 24th

Strength/Skill:

8 Sets of:

2 Power Snatches + 2 OHS every 1:15 (60–80%)

Metcon:

7 Rounds for time of:

7 Power snatch (95/65)

7 Box Jump Overs (24/20)

7 Pull Ups

Wednesday, January 25th

Strength/Skill:

Back Squats 4 x 6 @ 80%

Toes to Bar Skill Work

Metcon:

1200 Meter Run

60 Wall Balls (20/14)

800 Meter Run

30 Toes to Bar

Thursday, January 26th

Strength/Skill:

3 Sets of:

15 Back Extensions

10 Strict Pull Ups

10 True Push Ups

Muscle Up Skill Work

Metcon:

500m row/.6bike

20 Kettlebell Swings 70/53

10 muscle ups

500m Row/bike

20 KBS 70/53

8 Muscle ups

500m Row bike

20 KBS 70/53

6 Muscle ups

500m Row/.6bike

20 KBS 70/53

4 Muscle ups

500m row/.6 bike

20 KBS 70/53

2 Muscle ups

Cash out 100m sled push

Friday, January 27th

Strength/Skill:

Complete 6 Sets, working up to a heavy set:

1 Power Clean + 3 Front Squats

Metcon:

“3’s a crowd”

60 Doubleunders

15 Bar Facing Burpees

15 Front Squats (155/105)

60 Doubleunders

15 Bar Facing Burpees

15 Front Squats (185/125)

60 Doubleunders

15 Bar Facing Burpees

15 Front Squats (205/135)