WODs for the week Jan 8-12

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Monday 8 January
Strength
Take 25 minutes to build to today’s heavy:
“Heartbreaker Complex”
2 Deadlifts + 2 Hang Cleans + 2 Front Squats + 1 Jerk

MetCon
“High Quality H2O”
AMRAP in 10 minutes of:
10 Dumbbell Thrusters 45/25
30 Double Unders

Tuesday 9 January
Strength
EMOM for 8 minutes:
2 Hang Power Snatches + 2 Overhead Squats

MetCon
“Go Play Foos’ball”
AMRAP in 3 minutes of:
7 Hang Power Snatch 115/75
7 Toes-to-Bar
7 Box Jump Overs 24/20
Rest 1 minute, then repeat for a total of 4 sets

Wednesday 10 January
Strength
3 Sets of:
Back Squat x 8 @ 75%
V-Ups x 15

MetCon
“Yukon Do It!”
8 Rounds for time of:
15/12 cal Bike/Row
50m Dumbbell Overhead/Suitcase Carry 45/25

Thursday 11 January
Skills
Push Jerk Review
Bar Muscle Up Skills

MetCon
“The Medulla Oblongata”
AMRAP in 15 minutes of:
BUY IN – 1500m Row – BUY IN
20 Russian Kettlebell Swings 70/53
5 Bar Muscle Ups
8 Push Jerks 135/95

Friday 12 January
MetCon
“Captain Insane-O Shows No Mercy”
20 Deadlifts 275/185
400m Run
20 Russian Kettlebell Swings 70/53
400m Run
20 Overhead Squats 115/75
400m Run
20 Burpees
400m Run
20 Chest-to-Bar Pull Ups
400m Run
20 Box Jumps 24/20
400m Run
20 Dumbbell Squat Cleans 45/25
400m Run