Week of Jan 21

Week of Jan 21, 2019

Strength Set Week 3 of 4

Monday: Strength: Bench Press 10-8-6-4-2
WOD: .com 190117 10 pull-ups 20 push-ups 30 squats 2000m row 15 pull-ups 30 push-ups 45 squats 1000m row 20 pull-ups 40 push-ups 60 squats 500m row

Tuesday: Strength: Front Squat 10x2 @80% of 1RM
WOD: 4 Rounds 21 KBS (24/16) 15 Lunges 9 Handstand Pushups Fitness: 21 KBS (16/12) 15 Lunges 9 Hand Release Pushups

Wednesday: Strength: Snatch - work to a heavy single
WOD: 3rounds 50 Double Unders (Fitness: 100 Singles) 15 Pull-ups Then…3 rounds 12 Power Cleans ( 115/80) RX+(155/105) (Fitness: 80/55) 9 Push Jerks

Thursday: Strength: Strict Press 10x2
WOD: 3 Rounds 500m row 12 Front Squats (RX+155/105) (RX115/80) 15 Box Jumps (24/20”) Fitness: 300m row 12 Front Squats (80/55) 15 Box Jumps

Friday: Strength: Skill Day - Pick a skill to work on for 4 weeks!
WOD: EMOM 16 min 1 - RX+ - 2 Rope Climbs, RX - 1 Rope Climb, Fitness: 5 Pull-ups min 2 - 5 Deadlifts AHAP

Saturday: “766” - Teams of 2
60 Lunges 40 Pull-ups 100 Box Jumps (24/20) 100 Double Unders 40 Ring Dips 60 Toes to bar 60 KBS (24/16) 40 Dumbbell Squat Cleans (50/35) 100 Sit Ups 100 WBS (20/14) 60 Dumbbell Snatch 6 Rope Climbs

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