Monday January 20
FS wave
3-1-3-1-3-1
Front squats 80-85-83-88-85-90
or 5×3 32X1
“Pins and Needles”
12 min AMRAP
10 Goblet lunges 53/35
100 m run
10 Knees to elbows
100m run
Back on the wave today folks! For new peeps, we’ll go with tempo to allow focus on technique. The wod is meant for a sustained effort for 12 min. Pick weights that allow you to run at a medium pace and transition right into the movement.
Tuesday January 21
“Deja Vu”
8 Rds(4each)
Teams of 2
30/20 Cal Row
10 Ring pushups
50m Sand bag carry
1 does full round then other does full round
Every now and then we need a partner wod during the week. Ring pushups are a great way to strengthen the chest and triceps, as well as help us get ring dips, HSPU and MU. I want you to bring it on the row each round. I expect it will be around 2-3 min work/rest each round.
Wednesday January 22
“Opening Day”
21-15-9:
Wallballs (20/14)
C2B Pull-Ups
Thrusters (95/65)
Box Jumps over (24/20)
Kettle Bell Swings (53/35)-American
Don’t be fooled by todays wod. This is a very high heart rate wod. Pace if from the beginning. There is a lot of grip involved. The pull ups will dictate the pace for most of us. Small sets short rests on the pull ups and thrusters. Consider breaking up the KBS to save your grip.
Thursday January 23
3x
10 strict pullups
10 seated DB Press
25 Abmat situps
“Red Lobster”
3rds
400m run
12 ball slams 40/30
2 Wall walks
Today is all about upper body and work capacity. The rep scheme on the wod is the way it is because I want you to run hard!!! The strength piece should be done for quality, not time. Boring stuff like this is what keeps our joints strong and healthy for a long time.
Friday January 24
“Crash Test”
For Time:
1,500 Meter Row
30 Deadlifts (245/165)
45 Bar Facing Burpees
Don’t get too crazy on the row. You should go at 80% effort. Don’t go for a big set of deads unless you can get 22+, otherwise your breaks will be too long. I’d suggest breaking it up in even chunks with short rests. For the burpees, you just gotta get’em done.
