WODs Feb 1st- 6th


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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