WODS 1/13/20 to 1/17/20

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Monday January 13

1rd every 90×8
3 power cleans+1 Jerk

“Air Fryer”
3 Rounds:
50 Air Squats
10 Power Clean & Jerks (135/95)

Today we focus on cycling technique for power cleans. Then pick a weight you could do 15+ in a row when fresh. We want this wod to sting a little bit so you need a weight you can move quickly.


Tuesday January 14

20 banded glute bridges
8/8 Single arm DB press

“Part time”

3 Rounds:
12 Burpees over Dumbbell
18 Chest to Bar Pull-ups

Directly Into…

3 Rounds:
18 Alternating Dumbbell Snatches 50/35
18/12 Calorie Assault Bike/Row

The strength piece is here to correct imbalances as well as open up the shoulders for the single arm snatch. This wod is longer than it looks. Don’t come out too hot. Focus on breathing.


Wednesday January 15

” Four Loko”

On the 4:00 x 5 Rounds:
200m run
40 Double Unders
7 Front Squats 225/155 or 70-75% Should get 1 min rest rd 1…

Ya buddy! I want you to bring it on the run! Scale the distance if you need need to. The weight should be heavy but you shouldn’t fail. You should get 7 in a row every round. Racks are ok but some people will need to go from the floor.


Thursday January 16


EMOTMx24 min
1: 6 close grip Bench press
2: 12 DB step ups 1×50/35 24/20
3:18/12 Cal row
4: 15/15 Russian twists

Today we add in bench press with a little bit of heart rate. Focus on your breathing, and pick a weight you can hit 6 in a row. I didn’t add a % because we don’t do this that often. I want the elbows in and shoulder blades pinched together. Send it on the row. This is where you improve your work capacity!


Friday January 17

Back squat 3×10 65-70%

“Blue Steel”
400m run
20 Pushups
14 Box Jump overs 24/20
12 Toes to bar

High reps today on the back squats! This week we back off from our waves, but don’t worry , they will come back next week. Bring it on the run! Today is all body weight so we want you to run hard!!!