WOD

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21
Jan

Life-Sized Canvas

SKILL – Snatch/Snatch Balance

STRENGTH – Snatch 1-1-1-1-1-1-1

Work up to a heavy single for the day.

METCON –

20 Burpees over the bar

20 Snatches

20 Toes to Bar

20 Calories (on rower, airdyne or ski erg)

AMRAP in 2:00

Rest 1 Minutes

AMRAP in 4:00

Rest 1 Minutes

Complete for Time

Start at the beginning each round.

20
Jan

On Her Feet Like Dancers

SKILL – Double Unders

STRENGTH – Hatch Day 1

Back Squat

1×10 at 60%

1X8 at 70%

1×6 at 75%

1×4 at 80%

Front Squat

3X5 at 70%

METCON –

3 Rounds (1:00 at each station, no transition)

Double Unders

Slam Balls

Abmat Situps

Rest

19
Jan

Family Business

SKILL – Handstands/Handstand Push-ups

STRENGTH – Every Minute on the Minute for 16 Minutes

Odds- Handstand Pushups (scale to wall walks/handstand holds/feet on box)

Evens – Strict Pullups

METCON – AMRAP in 12 Minutes:

20 Kettlebell Swings

15 Push Press (95/65)

10 Front Rack Lunges (95/65) (5 each leg)

18
Jan

Move This Fast

SKILL – Clean and Jerk

STRENGTH – 5 Rounds

Hang Clean

1 Power Clean

1 Full Clean

1 Shoulder to Overhead

METCON –

4 Rounds

10 Power Cleans (135/95)

20 Wall Balls (20/14)

 

 

 

17
Jan

Used to Laugh

SKILL – Overhead Squats

STRENGTH – Front Squat 6 sets of 4

Work at 80% of your 1 rep max.

METCON –

4 Rounds (:30 work/:30 rest)

Row (Calories)

Overhead Squats (95/65)

Pullups (make these chest to bar if you can)

Box Jumps