Workout Of the Day (WOD)

Monday January 21st - Saturday January 27th

Monday 

Deadlift
4 x 6 @ 31X1

HELEN
3 Rounds for Time:
400m Run
21 Kettlebell Swings @ 24/16
12 Pull Ups

Tuesday

Strength:
10 Minute EMOM
1 Power Clean + 1 Hang Squat Clean @ 70%

Conditioning:
5 rounds of:

AMRAP 90 secs, rest 90 secs in between:
5 DB Clean and Jerk (22.5/15kg) Left arm
5 DB Clean and Jerk (22.5/15kg) Right arm
5 Box Jump Overs
AMRAP double unders for rest of interval....

Wednesday

Toes to Bar development work:
3 Rounds:
5 - 15 Kip Swings on Bar
MAX Effort Gymnastic V-Ups (w/3s pause in hollow)
(Rest as needed between sets.)

In Pairs
300 Wall Balls
*Every break run 200m as pair and swap working partner.
** Start with Run

Thursday

Gymnastics!
16min EMOM
1 - 1 Rope Climb
2 - MAX strict Ring Dips
3 - MAX Free Standing HS Hold
4 - Rest

Barbell breathiness!
10min EMOM
6 Deadlifts
4 Hang Power Cleans
2 Shouder to overhead

@ 70-75% of Clean and JERK (STOH)

Friday

3 Rounds:
15m Double KB Lunge
30m Farmers Walk
60s Rest
15m Double KB Front Rack Lunge
30m Double KB Front Rack Walk

T2Burpee:
21-15-9
Burpees
T2B

Saturday

30 Minute AMRAP In Pairs:
3, 3, 6, 6, 9, 9, 12, 12...
KB Swings (24/16)
Pull Ups
Box Jump Overs

Alternate working partner each movement.

Each partner performs each movement for 3 reps before moving on to 6 reps, then 9 etc.

Sunday

Build to 1RM Strict Weighted Pull Up (15 mins)

OPEN WOD 13.2
10 Minutes AMRAP
5 Shoulder-to-Overhead
10 Deadlifts
15 Box Jumps (24/20")

RX'd Barbells:

Women @ 34kg
Men @ 52kg