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WODs Feb 1st- 6th

February 7, 2016

 

 

 

Monday

 

A.
Take 20 minutes to build to today’s 1RM Squat Clean

 

B.
Every minute, on the minute, for 15 minutes:
Minute 1 – 5 Power Cleans @ 65-75% of today’s 1RM
Minute 2 – 200 Meter Run
Minute 3 – 20 Dips
(modify ring dips to number that can be performed in 45 seconds or less)

 

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps 
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

 

 

 

 

 

Tuesday 

 

 

A. Take 20 mins to build to today's 1RM Split Jerk

 

B.

For time:

21 Burpees

15 Thrusters (95/65 lbs)

9 Chest to Bar Pull-Ups

800 Meter Run

9 Chest to Bar Pull-Ups

15 Thrusters

21 Burpees

 

 

 

Wednesday 

 

A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

followed by…

Every two minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 75-80%

 

B.
12 min AMRAP

3 Push Press 135/95
6 Box Jump-Overs
9 Kettlebell Swings 55/35

 

 

Thursday 

 

A.
Five sets of:
Weighted Pull-Ups x 2 reps
Rest 30 seconds

immediately followed by…

 

Two sets of:
5-7 Wide Grip Pull-Ups
Rest 45-60 seconds
5-7 Pronated Grip Pull-Ups
Rest 45-60 seconds
5-7 Chin-Ups
Rest 45-60 seconds
5-7 Mixed Grip Pull-Ups
Rest 45-60 seconds

 

B.
In teams of two, alternate sets to complete four each of:
50 Double-Unders
400 Meter Run

 

 

Friday

 

A.
Five sets of:
Snatch + 3 Overhead Squats
Rest 2 minutes

 

B.
Three rounds for time of:
15 Strict Handstand Push-Ups
20 Alternating Front Racked Reverse Lunges (135/95 lbs)

 

C.
Tabata Hollow Rocks or Holds
 

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