This Week in WODs, 02/01/16

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See you at the gym!

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A) AMRAP 15
5 T2B
10 Hand release push ups
15 Wall balls

B) “Jackie”
1000m row
50 thrusters, 45#
30 pull ups

EXTRA
A) Double unders
-2 minutes max reps
-1 minute rest
-2 minutes max reps

B) Squat mobility
-6 minutes in couch stretch
-calf smash

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A) “The Admiral”
3X
20 Burpee Pull ups
20 Front Squats, 155/105
20 Box Jumps, 24/20

B) EMOM 20
1x Snatch

EXTRA
A) Running
3×400 at best 1 mile pace, :40 rest after each
4×300 at best 1 mile pace, :30 rest after each
5×200 at best 1 mile pace, :20 rest after each

B) Muscle ups
-6 unbroken sets, rest as needed

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With a running clock
0:00-3:00
9 Power Snatches, 135/95
15 Power Cleans, 135/95
21 Jerks, 135/95
Max Reps of OHS in the remaining time

3:00-20:00
10×3 Thrusters

20:00-25:00
Clean up and partner up!

25:00-40:00
With a partner, split reps however
50 Calorie Row
50 Deadlifts
40 Calorie Row
40 Deadlifts
30 Calorie Row
30 Deadlifts
20 Calorie Row
20 Deadlifts
10 Calorie Row
10 Deadlifts

EXTRA
A) Gymnasty
30 Kipping HSPU for time
rest 3 minutes
20 Kipping HSPU for time
rest 2 minutes
10 Kipping HSPU for time

B) Back squat
10×3

C) EMOM 7
1 power clean + 1 hang clean + 1 thruster

D) Handstand walk
5×50′

[/x_accordion_item][x_accordion_item title=”Thursday” open=”false”]Rest day[/x_accordion_item][x_accordion_item title=”Friday” open=”false”]

A) Snatch
3×2, climbing, not TnG

B) Back Squat

3×2

C) AMRAP 20

With one barbell and a partner, split reps as needed
3-6-9-12-15….
Clean & Jerks, 185/125
After each round run 200m together

EXTRA
A) Front Squat
3×6

B) Row
3x500m, rest 1 minute

C) 4×6 Single Leg RDL

D) 3×30 Second weighted plank hold

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A) Teams of Two
10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang Squat Clean Thruster, 135/95
200m Run after each set.
Example: Partner 1 does the ten reps + 200m Run. Once Partner 1 returns from the run partner 2 does the 10 reps + 200m Run.

B) Teams of Two
AMRAP 12
10 power snatches, 95/65
10 box jump overs
10 burpees
Example: Partner 1 does power snatches, partner 2 does box jumps, then partner 1 does burpees. The next round partner 2 does the power snatches, partner 1 does the box jumps, and partner 2 finishes the round with burpees.

[/x_accordion_item][x_accordion_item title=”Sunday” open=”false”]Rest day[/x_accordion_item][/x_accordion][/x_column][/x_row][/x_section]




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