WODS for the Week - Jan 16

MONDAY, JAN. 16

Muscle Endurance Cycle 3, Week 3

Strength:
10 Minutes to Tough 10:
10 TnG Power Cleans

AMRAP 4:
8 Box Jumps
12/9 Row Calories
—Rest 2 Min
AMRAP 4:
5 Box Jumps
10/8 Bike Calories

"Rx" - (30/24)

TUESDAY, JAN. 17

17 Minute Clock:
0:00-5:00
Run 600m
Max Power Snatches
—Rest 1:00—
6:00-11:00
Run 600m
Max Rope Climbs
—Rest 1:00—
12:00-17:00
Run 600m
Max Sit-Ups

"Rx" - Power Snatch - (115/75), Rope Climbs (15')

WEDNESDAY, JAN. 18

Strength Endurance:
Every 2 Minutes x 10 Sets:
Set 1) 10 Overhead Squats for Load
       Bike Calories with Time Remaining
Set 2) Pull-Ups
       Row Calories Time Remaining

THURSDAY, JAN. 19

Strength:
10 Alternating Landmine Rainbows
30 Sec Copenhagen Plank (30 Sec EA)
10 Alternating Goblet Cossack Squats

Every 9 Minutes x 2 Sets:
18-14-10
Alternating DB Snatches
Burpees over DB

"Rx" - (50/35)

FRIDAY, JAN. 20

AMRAP 7, Rest 2 Min, x 2-3 Sets:
50/40 Calories
40 Airborne Lunges -or- Pistol
30 Deadlifts (225/155)
200m Run
10 Wall Walks
*pick up where left off

WORK YOUR WEAKNESS

STRENGTH I

Every :30 x 10 sets:
3 thrusters
- Perform 3-reps unbroken.

STRENGTH II

Every 1:30 for 8 sets:
5 push press
- Rest and add load with any remaining time in the interval.

SKILL I

Accumulate:
30 hip and back extensions
- Every time you break, complete 20 seated leg raises.

z

4 sets for time:
800-m run
or
1,600/2,000-m C2 bike
- Rest 3:00 between efforts