WOD’s for the Week – 2/1 to 2/6

~ Warm-up ~

Plan: 10 min to complete specified work load
MONDAY TUESDAY WEDNESDAY
3 rounds (60 sec each)
-Single Under
-PVC Press
-Knee to Chest
Short Ladder (1…5; +1)
-Squat
-Pull-up
-PVC Snatch
3 rounds
-10x PVC Pass Through
-10x Wall Ball (light)
-30x Single Under
THURSDAY FRIDAY SATURDAY
1 min Double Under
2 min Deadlift (bar/PVC)
1 min Single Under
2 min Clean (bar/PVC)
20x Burpee
20x Push-up
20x Pull-up
20x Sit-up
Mystery Box!

🙂

~ Strength ~

Plan: 20 min to complete the work assigned. Pick one column of work each day. Unless otherwise stated, all weights are at the “10 Rep Max” for the given movement (~73% 1RM).
Squat Press Deadlift Push Pull Row
3 rounds
-10x Goblet Squat (53/35#)
-10x Front Squat
-10x Back Squat
3 rounds
-10x Strict Press
-10x Shoulder to Overhead
-10x KB Press (44/26#)
3 rounds
-10x Deadlift
-10x Romanian Deadlift
-10x Sled Push (135/95#)
3 rounds
-10x Push-up (10/0#)
-10x Push-up (25/15#)
-10x Push-up (45/25#)
3 rounds
-10x Negatives
-10x Pull-up
-10x Ring Row
3 rounds
-10x KB Row (35/26#)
-10x BB Row (95/65#)
-10x BB Row (115/75#)

~ Conditioning ~

MONDAY TUESDAY WEDNESDAY
15-9-6-9-15 reps for time
-Hang Power Clean (95/65#)
-Toes to Bar
12 min AMRAP
-7x Box Jump Over
-7x Pull-up
-7x Snatch (95/65#)
2 min AMRAP
-20x Sledge Swings
-Max Push-up[1 min Rest]2 min AMRAP
-20x Wall Ball (20/14#)
-Max Sit-up[1 min Rest]

2 min AMRAP
-20x Push Press (95/65#)
-Max Double Under

THURSDAY FRIDAY SATURDAY
12-9-6 reps for time
-Deadlift (205/135#)
-Clean (115/85#)
-Burpee (CTD)
21-15-9 reps for time
-Back Squat (135/95#)
-Handstand Push-up
Mystery Box!

🙂