WODS 26JAN – 30JAN

Monday

  1. Clean & Jerk Complex: Squat Clean + Front Squat + Jerk
  2. “Fight Gone Bad”
    • 3 rounds for total rep:
    • 1 min Wall Balls 20/14#
    • 1 min SDHP 75/55#
    • 1 min Box Jumps 20″
    • 1 min Push Press 75/55#
    • 1 min Row for cals
    • 1 min rest

Tuesday

  1. Teams of 4:
    • 40 C2B Pullups (each, 2 athletes working at a time)
    • 40 Cal Row (each, 2 athletes working at a time)
    • 20 OHS 155/105#
    • 15 OHS 185/135#
    • 10 OHS 205/145#

Wednesday

  1. 10 min EMOM
    • Odd: 20/15 cal row
    • Even: 1 front squat + 1 strict deficit HSPU (choose weight & deficit)
  2. Teams of 2:
    • 30 lateral burpee box jump overs, 20″
    • 30 snatches 155/105#
    • 30 lateral burpee box jump overs, 20″
    • 30 clean and jerks 155/105#
    • 30 lateral burpee box jump overs, 20″
    • 30 thrusters 155/105#

Thursday

  1. 10 min EMOM
    • Odd: 5 power cleans
    • Even: 5 front squats from rack
  2. 5 rounds for total reps:
    • 1 min strict pullups
    • 1 min dumbbell hang squat clean thrusters 50/35#
    • 1 min row for calories
    • 1 min bench press 135/95#
    • 1 min rest

Friday

  1. 5×2 Back Squat
  2. 8 min AMRAP
    • 5 deadlifts 135/95#
    • 5 hang power cleans 135/95#
    • 5 front squats 135/95#
    • 5 jerks 135/95#
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