WODS and Open Gym time — Schedule
Saturday Jan 8
With a Partner, split anyway you like
35 Min Cap
30 Burpee Pull Ups
30 Cal
30 Burpee Deadlifts 275/205 (use about 2/3 of your 1RM)
30 45/25# OH plate step back lunge (30 for each leg and for each partner so 120 total)
30 Burpee over Bar
30 Cal
30 Muscle Ups (Sub Burpee Pull Ups)
Sunday Jan 9
5 Rounds
12 HandStand Push Ups
10 Cal
3 Muscle Ups
X Squat Cleans
Round 1 X = 15 @ 135/95
Round 2 X = 12 @ 155/105
Round 3 X = 9 @ 165/115
Round 4 X = 6 @ 185/135
Round 5 X = 3 @ 225/155
Monday Jan 10
Wendler Week 2
Back Squat 3×3
Metcon:
4 Rounds
2 Min Work 2 Min Rest
16 (8 Each Arm) Single DB Push Press 50/35
10 Box Jump Overs (24/20)
Max Cal until 2 Min
RX+ 16 70# DBall Press
*Score is total CAL
Tuesday Jan 11
Wendler Week 2
Push Press 3×3
Metcon:
3-6-9-12-9-6-3
12 Min Cap
Clean and Jerk 135/95
Burpees Over the Bar
(Pick a weight that you COULD do 12 touch and go if that’s all you had to do.)
RX+ Do Burpee Pull Ups
Wednesday Jan 12
Every 5 min for 8 rounds
4 Muscle Ups
8 HSPU
16 KB Front Rack Step Back Lunges 70/53
(1KB, 8 reps one side, 8 the other)
Adjust muscle ups and HSPU so that you are working for 2.5-3 Min per each 5 min cycle.
Sub Burpee Pull Ups and Regular Push Ups if needed.
Record slowest round.
Thursday Jan 13
Wendler Week 2
3×3 Deadlift
Metcon:
12 Minute EMOM
1) 20 Box Jump Over
2) 40 Double Unders
3) 12 Burpee Over Rower
4) 16/12 Cal Row
Start at station 1 or 3 so you’ve got rower to jump over…
Friday Jan 14
Wendler Week 2
Bench Press 3×3
Metcon:
“Fran”
21-15-9 reps for time of:
• Thruster 95/65#
• Pull-ups
