Week of Jan 28, 2019

Week of Jan 28, 2019 Strength Set Week 4 of 4
Monday: 
Strength: Bench Press 10-8-6-4-2
WOD: 50 KBS (24/16) RX+ 32/24
50 WBS (20/14) RX+ 30/20
50 TTB RX+75 TTB
Fitness:
50 KBS (20/12)
50 WBS (14/10)
50 Hanging Knee Raises

Tuesday: 
Strength: Front Squat 10x2 @80% of 1RM
WOD: For time:
50 burpees
40/30 cals row or bike (M/F)
30 Hang Squat Cleans (115/80)
Fitness:
30 burpees
40/30 cals row or bike (M/F)
20 Hang Squat Cleans (75/55))

Wednesday: 
Strength:  Snatch - work to heavy 1 Snatch Pull1 Power Snatch1 Full Snatch
WOD:  4 Rounds
15 DB Power Cleans (RX+50/35) RX 40/25
12 DB Lunges
9 Pull-ups
Fitness:
15 DB Power Cleans (25/20)
12 DB Lunges
9 Ring Pulls

Thursday: 
Strength: Strict Press 10x2
WOD: 3 Rounds
1 Rope Climb
2 Muscle Ups RX+ (2 C2B Pull-ups RX (3C2B Pull-ups if not doing rope climb))
4 Handstand Pushups (Fitness: Wall Walk)6 TTB (Fitness: Knee Raises)
Rest 3min
3 Rounds
1 min max effort row or bike
1 min max reps front squats

Friday: 
Strength:  Skill Day - Pick a skill to work on for 4 weeks!
WOD: 50-40-30-20-10
Double Unders
DB Snatch (50/35)
Fitness:100-80-60-40-20 Single Unders
40-30-20-10-5
DB Snatch (30/20)

Saturday: Teams of 3 - For Time - 30 min time cap (Comp Train WOD)
2 Rounds:
30 Bar facing burpees
30 Hang Squat Cleans (95/55)
30 TTB
30 Thrusters (95/65)
150/100 Cal AAB
2 Rounds:
30 Bar facing burpees
30 Hang Squat Cleans (115/75)
30 TTB
30 Thrusters (115/75)
150/100 Cal AAB
2 Rounds:
30 Bar facing burpees
30 Hang Squat Cleans (135/95)
30 TTB
30 Thrusters (135/95)

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