WOD

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4
Feb

Stand for Something

SKILL/STRENGTH – Ring Dips/Bar Dips/Bench Dips

STRENGTH – 5 Rounds

Power Snatch

Hang Power Snatch

Overhead squat

METCON – AMRAP in 8 Minutes:

Ascending Ladder (2,4,6,8…)

Power Snatch (115/75)

Box Jump

then,

Take 5 Minutes to find a 1 rep max in Snatch.

3
Feb

Formation of Words

SKILL – Toes to Bar

STRENGTH – Back Squat

1X10 at 60%

1×8 at 70%

1×8 at 75%

1×8 at 80%

Front Squat

3×5 at 70%

METCON –

3 Rounds

Run 400 meters

24 Overhead Lunges

12 Toes to Bar

2
Feb

Dispensing These Sentences

SKILL – Kipping

STRENGTH – Deadlift

Work up to a 3 rep max for the day.

METCON –  BE VERY CAREFUL TO KEEP FORM INTACT

5 Deadlifts (225/155)

3 rounds of
15 sit ups
10 burpees

5 Deadlifts

2 rounds of
15 sit ups
10 burpees

5 deadlifts

1 round of
15 sit ups
10 burpees

1
Feb

Said It With Authority

SKILL – Handstands/Handstand Push-ups

STRENGTH – 5 Sets

2 Push Press

1 Push Jerk

Increase weight as long as you are comfortable.

METCON –

AMRAP in 12 Minutes

Ascending Ladder by 2s (2,4,6,8,10…) – Power Cleans (95/65)

1 Front Squat (95/65)

Ascending Ladder by 2s (2,4,6,8,10….) – Shoulder to Overhead (95/65)

5 Slamballs (35/25)

31
Jan

Try and Get Up

SKILL – Double Unders

STRENGTH – Back Squat

1×10 at 60%

1×8 at 65%

1×6 at 70%

1×6 at 75%

1×6 at 80%

Front Squat

3 sets of 5 at 75%

METCON –

50 Wall Balls

1 minute max double unders

50 Kettlebell Swings

1 minute max double unders

50 Wall balls