WOD

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5
Jan

Mingle with the Stars

SKILL – Cleans

STRENGTH – Every Minute on the Minute for 10 Minutes:

High Hang Clean (Full)

Hang Clean (Full)

Full Clean

METCON –

10-9-8-7-6-5-4-3-2-1:

Power clean (165/115) – if you cannot do this weight, make sure you make your weight a challenging one.

T2B (scale as needed)

4
Jan

Pen Hits the Paper

Mobility

STRENGTH – Back Squats

Pause Back Squats (3 sec to lower, 3 sec in the bottom, fast up)

1 x 8 at 50%

1 x 6 at 60%

1 x 4 at 70%

1 x 2 at 75%

METCON – 6 Rounds (with 2 partners)

Partner 1 – Row 250 meters (as hard as possible)

Partner 2 – Max Back Squats (45/35) – Do not drop empty barbells.

Partner 3 – Rest

3
Jan

Ideas Start to Hit

STRENGTH – Every Minute on the Minute:

Strict Pull-ups

STRENGTH – Push Press 12-9-6-3-1

Increase weight each round.

METCON – 7 Rounds

Sprint 100 meters

5 Deadlifts (225/155)

5 burpees

Rest 30 seconds

 

30
Dec

New Year’s Eve

AMRAP in 20 Minutes:

12 Power Cleans

31 Double Unders

20 Wall Balls

15 Situps

Rest 2 Minutes

3 Rounds

11 Thrusters

20 Pullups

16 Burpees

29
Dec

Money on My Mind

SKILL – KB Snatch

STRENGTH – Every Minute on the Minute for 15 Minutes:

0-4 Snatch Balance

5-9 Hang Snatch

10-14 Full Snatch

Work on form.  Increase weight if you are comfortable.

METCON – AMRAP in 15 Minutes:

10 Kettlebell Snatch

20 Slam balls

30 Double Unders