WOD’s for the Week – 1/4 to 1/9

~ Warm-up ~

Plan: 10 min to complete specified work load
MONDAY TUESDAY WEDNESDAY
3 rounds
-10x Squat
-10x Sit-up
-10x Press (PVC)
3 rounds
-10x Double Under
-10x Deadlift (PVC)
-10x Good Morning (PVC)
3 rounds
-9x Press (PVC)
-6x Squat Jump
-3x Pull-up
THURSDAY FRIDAY SATURDAY
3 rounds
-5x Sit-up
-5x Push-up
-5x Burpee
3 rounds
-60ft Sled Push (unweighted)
-10x Snatch (PVC)
-10x Tuck Jump

3 rounds
-5x pull-up
-5x push-up
-5x sit-up

~ 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
Schema: 5, 5, 5, 4, 3 , 2 , 1 reps @ 75%x3/80%/85%/90%/95% 1RM

All Schedules, pick any two:
-Deadlift
-Back Squat
-Front Squat
-Overhead Squat
-Strict Press
-Clean
-Pull-up
-Push-up
-Handstand Push-up

Note: Must Deadlift, Back Squat, and Press at least once each.

As 2/week As 2/week

~ Conditioning ~

MONDAY TUESDAY WEDNESDAY
3 rounds for time
-7x Front Squat (135/95#)
-14x Toes to Bar

[2 min rest]

3 rounds for time
-7x Clean (115/75#)
-14x Handstand Push-up

10 min Partner AMRAP
-5x Deadlift (100% BW)
-20x Double Under

Partners alternate Deadlift sets. Deadlifting partner must hold last rep at the top while other partner does Double Unders. If the weight touches the floor before the DU’s set is complete, the DU partner must pause until the weight is lifted again before continuing.

“Mary”

20 min AMRAP
-5x Handstand Push-up
-10x Pistol Squat
-15x Pull-up

THURSDAY FRIDAY SATURDAY
5 rounds for time
-10x Sit-up
-10x Push-up
-10x Mountain Climber (4 count)
-10x Double Under
Maximal Team Effort in 20 min
-Sled Push (45#) [60ft = 1 pt]
-Row (calories)
-Snatch (95/65#)
-Box Jump (24/20″)

Sprint Ladder (1…20; +1)
-Pull-up
-Push-up
-Toes to Bar