WOD’s for the Week – 1/25 to 1/30

~ Warm-up ~

Plan: 10 min to complete specified work load
MONDAY TUESDAY WEDNESDAY
3 rounds
-10x Sit-up
-8x Push-up
-6x Pull-up
3 rounds
-10x Squat
-10x PVC Press
-10x Sit-up
3 rounds
-10x PVC Deadlift
-10x PVC Push Jerk
-10x PVC Row
THURSDAY FRIDAY SATURDAY
3 rounds
-10x PVC Overhead Squat
-10x Ring Row
-10x Burpee (plank)
3 rounds
-10x Squat
-20x Double Under
-30x Single Under
CLOSED FOR SPECIAL EVENT

At home warm-up…

3 rounds
-10x Push-up
-10x Sit-up
-10x Squat

~ Strength ~

Plan: 20 min to complete specified work load (movement based on total attended classes in the week)
2 classes / week 3 classes / week >3 classes/week
Day 1: Press Ladder
(all weight based on Strict Press)
-5x Strict Press (30%)
-5x Push Press (40%)
-5x Push Jerk (50%)
-Repeat @ +10%

Day 2: Squat Ladder
(all weight based on OHS)
-5x OHS (30%)
-5x F. Squat (40%)
-5x B. Squat (50%)
-Repeat @ +10%

Days 1-2: As 2/week

Day 3: Deadlift Ladder
-Begin at 30% 1RM
-Do 5 reps
-Add 10% 1RM
-Repeat until you can no longer do 5 reps with good form

Days 1-2: As 2/week

Day 3: As 3/week

Day 4: Repeat Press Ladder

Day 5: Repeat Squat Ladder

Day 6: Repeat Deadlift Ladder

CFC is closed on Saturday, 1/30/2016, for a special event.

~ Conditioning ~

MONDAY TUESDAY WEDNESDAY
Partners. One athlete works, the other rests.

Min 0:00 to 5:00 (AMRAP)
-Hang Clean (115/75#)

Min 5:01 to 10:00 (AMRAP)
-20x Push-up
-20x Sit-up

Min 10:01 to 15:00
-10x Pull-up
-10x Kettlebell Swing (53/35#)

Team Relay [3 athletes; 13 min Cap]
-18x Box Jump (24/20″)
-18x Handstand Push-up
-30x Sit-up
-18x Handstand Push-up
-18x Box Jump
10 min Partner AMRAP
-50x Deadlift (115/75#)
-50x Barbell Row
-50x Shoulder to Overhead
THURSDAY FRIDAY SATURDAY
13 min AMRAP
-30x Overhead Squat (95/65#)
-60x Pull-up
-30x Overhead Squat (115/75#)
-60x Bar-facing Burpee
-Max Overhead Squat (135/95#)
5 min AMRAP
-30x Goblet Squat (70/53#)
-Max Double Under
CLOSED FOR SPECIAL EVENT

At home workout…

6 rounds for time
-15x Leg Lifts
-15x Mountain Climbers (2-count)
-15x Dive Bomber Push-ups