WODS 03FEB – 07FEB

MONDAY

On Your Own:

  1. 10 minutes to work up to a 5RM Front Squat
  2. 3×5 Front Squat @ 70% of #1
  3. 10 minutes to work up to a 5RM Push Press
  4. 3×5 Push Press @ 70% of #3
  5. Run 4x400m sprints: 400m warmup before, 200m recovery between, & 400m recovery after
  6. 4 RFT:
    25 Chest-to-Deck Pushups
    25 Sit-ups

TUESDAY

  1. 15 minutes of Skill Work
  2. 10 RFT:
    a. 10 Burpees
    1 Rope Climb
    10 Power Cleans
    b. 10 Burpees
    3 Pullup + Knees to Elbow
    10 Hang Power Cleans

WEDNESDAY

  1. Burgener Warm-Up for Snatches
  2. 5 minutes of 3-position Snatch practice
  3. 7 x 2-position Snatch + 1 OHS (choose a weight that is challenging but allows you to keep good form and speed)
    *If you struggle with snatches, use this time on form with a PVC Pipe or bar
  4. 5 min AMRAP:
    a. 15 KBS
    10 Box Jumps
    b. 15 Russian KBS (arms stop when they are parallel to deck –  KB does not go above head)
    10 Box Step-Ups

THURSDAY

  1. 10 minutes to establish a 5RM Deadlift
  2. 3×5 Deadlift @ 70% of #1
  3. Zercher Squat Instruction (http://www.youtube.com/watch?v=Da75bVCfTNo)
  4. 5-4-3-2-1 Zercher Squat
  5. Stair sprints in teams of 3 or 4 with ab work in between
    (#springbreakiscomingsoon – Ben H.)

FRIDAY

  1. Double Under Practice
  2. “Nutts”
    10 HSPU
    15 Deadlift, 250# (scale as necessary)
    25 Box Jumps
    50 Pullups
    100 Wallballs
    200 Double Unders
    400m Run with 20/16kg KB
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