WODs 1/13

Tuesday 1/14
Back Squat
3-3-3-3-3

3 rounds or time of:
20/15 Assualt Bike Calories
15 Bumper Plate Ground-to-Overheads, 45/25 lbs
10 Push-ups

BARBELL CLUB
3 Position Clean: 6×2 at XX% 1RM

5 rounds for quality of:
8 Dips
6 Pull-ups
Back Extensions 3×12

METCON MANIA
21-15-9 reps for time:
Burpee
Kettlebell Swing
Goblet Squat
Machine Calorie

Wednesday 1/15
For time:
50 Double Unders
10 Thrusters, 45/35 lbs
25 Pull-ups
20 Thrusters, 45/35 lbs
25 Pull-ups
30 Thrusters, 45/35 lbs
50 Double Unders
40 Thrusters, 45/35 lbs

BARBELL CLUB
Deadlift: 6×5 at XX% 1RM
Shoulder Press: 5×5 at XX% 1RM
Banded Lat Pull Downs: 3×10

METCON MANIA
4 rounds, 1 min per station, of:
Dumbbell Thruster
Pull-up
Box Jump Over
Double Under
Push-up

Thursday 1/16
IN TEAMS OF 3
As many rounds as possible in 25 min. of:
7 Burpees
7 Deadlifts, 205/145 lbs
Row, 100m
*First person begin with burpees and deadlifts, *once they start the row, person two begins burpees and deadlift *once person two starts rowing, person three starts burpees and deadlifts *continue in this fashion, when one person finishes a round =’s 1 round

BARBELL CLUB
3 Position Snatch: 6×5 at XX% 1RM

5 rounds for quality of:
10 Bicep Curls
10 Lu Raises
10 Bent Over Barbell Rows

METCON MANIA
30-20-10 reps for time:
Dumbbell Hang Clean & Jerk
Weighted Sit-up
Row Calorie

Friday 1/17
Snatch
1 Rep Max

For Time:
100 Overhead Squats, 95/65 lbs

METCON MANIA
Complete as many rounds as possible in 20 mins of:
Kettlebell Sumo Deadlift, 30 secs
Kettlebell Toe Tap, 30 secs
Kettlebell Swing, 30 secs
Kettlebell Goblet Lunge, 30 secs
AbMat Sit-up, 30 secs
Kettlebell Halo, 30 secs

Saturday 1/18
4 rounds for time:
75 Double Unders
Farmer Carry, 50/35 lbs, 200m

Sunday 1/19
BARBELL CLUB
TBA