WODS

16 01 2020 – Thursday – Clean & Jerk & DU

SWOD
5 Rounds
30s Ring Dip : 30s Rest
30s Banded Push Up : 30s Rest
30s Strict T2B : 30s Rest
————–
METCON
3RFT

15 Power Clean 52/35
45 Double Under
15 Push Jerk
45 Double Under

15 01 2020 – Wednesday – Randy

SWOD – Deload Week
Back Squat
6 @ 45%, 55%, 65%, 65%+
—————–
METCON
‘Randy’

75 Power Snatch 35/25
—————-
MIDLINE

20 GHD Sit Up
1min Deadball Hug

14 1 2020 – Tuesday – Quick & The Dead

SWOD – Deload Week
5 Rounds
10 Bench Press @ 50% + 5 Strict Pull Up
—————-
METCON
‘The Quick & The Dead’

3-9-15-21-15-9-3
Deadlift 90/65
Box Jump 24″/20″

13 1 2020 – Monday – Power Clean

DELOAD WEEK

SWOD
1. Power Clean
3 @ 60%, 65%, 65%+

2. Squat Clean
3 @ 60%, 65%, 65%+
————–
METCON

0-3min – 400m Run + Max Burpee over Bar
3-6min – 30 Hang Power Clean 40/30
6-9min – 400m Run + Max Sit Up
9-12min – 30 Front Squat
12-15min – 400m Run + Max Wall Ball
15-18min – 30 Push Press

11 1 2020 – Saturday – Partner WOD

WOD
Teams of 2

1. 5 Rounds
200m Buddy Carry
20 Burpee

3min Rest

2. 75 American Swing 32/24
50/40 Cal Bike
75 Goblet Squat
50 Toes to Bar
700m Run Each (200/300/200)

10 1 2020 – Friday – Front Squat

SWOD
1. Front Squat
5 @ 60%, 65%, 70% x 2

2. Back Squat
4 @ 75%, 3×4 @ 80%
—————
METCON
AMRAP 20

20 Cal Bike
20 Thruster 35/25
20 Over Bar Burpee
20 Back Rack Lunge

9 1 2020 – Thursday – Deadlift

SWOD
1. Deadlift
3 @ 70%, 2 @ 80%, 1 @ 90%, 95%

2. Strict Press
5 @ 60%, 3 @ 70%, 2 @ 80%
—————
METCON
4 x AMRAP 3 w/ 2min rest

500m Row
Max Rep Push Up

8 1 2020 – Wednesday – Clean

SWOD
1. Clean
3 @ 75%, 2 @ 85%, 1 @ 90%, 95%, 98%

2. Bench Press
5 @ 60%, 3 @ 70%, 2 @ 80%
—————
METCON
10 RFT

3 Power Snatch 52/35
6 Overhead Squat
9 Pull Up

7 1 2020 – Tuesday – Snatch

SWOD
1. Snatch
3 @ 75%, 2 @ 85%, 1 @ 90%, 95%, 98%

2. 3 Position Snatch
3 @ 60%, 2 @ 70%, 2 @ 75%
—————–
METCON
EMOM 8

Odd – Max Box Jump 24″/20″
Even – 10 Hang Power Clean 60/45

6 1 2020 – Monday – Back Squat

SWOD
1. Back Squat
6 @ 70%, 6 @ 80%, 3 @ 90%, 2 @ 95%

2. Front Squat
5 @ 65%, 4 @ 75%, 4 @ 80%, 4 @ 82.5%
—————–
METCON
5RFT

400m Run
20 American Swing 24/16