No Yoga this Sunday
WODS and Open Gym time — Schedule
Saturday Jan 15
With a Partner, split anyway you like
40 Min AMRAP
60 Cal Row/Bike (RX+ Ski)
40 OHS 115/85 (Scale to a weight that each partner can do a quick 10)
240 Double Unders
40 GHD/TTB (RX+ 8 Rope Climbs)
Sunday Jan 16
2-4-6-8-10
Wall Walks (When you get to the 8 and 10, scale to 3 min of wall walks)
Deadlifts 315/205 (Scale to a weight you can do at least 4 unbroken)
Double Unders x 10 (Scale to As many as possible in 1 min for 20 and 40, 2 min for 60 and 80 and 3 min for 100)
Monday Jan 17
Wendler Week
Back Squat 5@75% 3@85% 1+@95%
1+ means if you are feeling like you can do 2 or 3, go for it.
Metcon:
3 Rounds For Time
500M Row or 1 Mile Bike (bike is a little longer)
12 Deadlifts (bodyweight) These should be unbroken
21 Box Jumps (24”/20”)
Tuesday Jan 18
Wendler Week 3
Push Press 5@75% 3@85% 1+@95%
1+ means if you are feeling like you can do 2 or 3, go for it.
Metcon:
15 Min AMRAP
20 KB Swings 70/53
10 Push Ups
10 KB Front Rack Lunge (1 KB, alternate hands each round)
5 Pull Ups
RX+
1 Peg Board instead of pull ups
5 HSPU instead of push ups
Wednesday Jan 19
On a 35 Min Clock
0-6 Min Build in weight to about 80% of 1RM Snatch
6-12 Min 3-4 Snatch at around 90% of 1RM
15-35 EMOM
1 Snatch @ about 75-80% of 1RM (if you miss, move on to the burpees)
& 2 Burpees over Bar (If you don’t complete a round, take the next min off)
Score the rounds you made the snatch and did all the burpees)
RX+ is 4 burpees each round
Thursday Jan 20
Wendler Week 3
Deadlift 5@75% 3@85% 1+@95%
1+ means if you are feeling like you can do 2 or 3, go for it.
Metcon:
:50 Sec Work :10 Sec Break/transition
4 Rounds for Max reps
Min 1 Back Rack Step Back Lunges
Min 2 20 Push Ups + Strict Pull Ups
Min 3 Wall Balls
Min 4 Rest
For the lunges, use about 1/2 the weight of your heaviest set of front squats
For the Push Ups + Pull Ups, if 20 push ups takes longer than 50 seconds, you won’t get to the pull ups. That’s ok.
Friday Jan 21
Wendler Week 3
Bench Press 5@75% 3@85% 1+@95%
1+ means if you are feeling like you can do 2 or 3, go for it.
Metcon:
For time:
• 1000m row or 2 Mile Bike
• 50 Thruster 45/35#
• 30 Pull-ups
