• Coach Joe

WODs for 1/23-1/28


Monday

Push Jerk 5x3

Flat as possible Supinated Ring Rows 5x5

B)Open wod 12.4

150wall ball 20/14 (Keep track of "Karen" time.

90 Double Unders (200 Singles)

30 Muscle Ups (30 Ring Dips)

Tuesday

OH Squat 5x3

B) 3RFT

15 Chest to Bar Pull Ups

12 Box Jumps 24/20

9 OH Squats 155/105

Wednesday

Clean & Jerk work up to Heavy Single

B) 3RFT

10 Clusters 135/95

20 KB Snatches 53/35 (Total)

30 Sit Ups (GHD where Possible)

40/35 Cal Row

Thursday

Dead Lift 3x10

B)2RFT

20 Deadlifts 185/135

15 Bar Facing Burpees

10 Toes to Bar

Friday

Back Squat 5x2

Sled Push then pull w/rope 5x1

B)Amrap 7

11 KB Swings 61/44

9 Burpees

7 Back Squats 95/65

Saturday

Max out Saturday

B)OPEN wod 12.5

as many reps as possible in 7 minutes

-3 thrusters (100#/65#) (Scaled 75/45)

-3 chest to bar pull ups (Negative Pull Ups)

-6 thrusters

-6 chest to bar pull ups

-9 thrusters

-9 chest to bar pull ups

-12 thrusters

-12 chest to bar pull ups

increase by 3's etc......

Sunday Open Gym 930-1130 time may shift slightly be on the look out for an update.


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