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WOD’S JAN. 3rd-8th

Monday 1.3
Cleans
8 Sets
Every 1:30
2 Clean lift-offs (:02 hold) + Clean
Sets 1-3: 60%
Sets 4-6: 65%
Sets 7-8: 70%
WOD:
EMOM x 12 Minutes
Min 1: 10/7 Calories, Echo Fx:7/4
+ 3 touch & go power cleans @65%
Min 2: 8 T2B Fx:V-ups L: SL V-ups

Tuesday 1.4
CrossFit Open 11.2
AMRAP 15
9 Deadlifts
12 Push ups
15 Box jumps 24/20 Fx:Step ups
Bar load – 155/100 Fx:135/95

Wednesday 1.5
32 EMOM
Min. 1 – Calories, Ski-erg/Row
Min. 2 – Burpees
Min.3 – *Double unders/Singles
* DU/Singles divided by 5.
Min. 4 rest

Thursday 1.6
Push Press
Every 2:30 X 5 sets
Sets 1-3: 5 reps @ 70%
Sets 4-5: 4 reps @ 75%
Accessory:
4 Sets
:30 Second Hollow body hold
5 V-ups
10 Hollow body rocks
Rest 1 minute

Friday 1.7
Dead Stop Front Squats
Every minute x 10 sets
Build to a heavy
Start at 50% of 1RM
WOD:
5 Sets
Every 2:30
20/15 Calorie, Row Fx:15/10
10 Thrusters
Bar load – 95/65 Fx:75/55 L:65/45

Saturday 1.8
Teams of 2
40 minute time cap
3 Rounds
250m row
500m Row
750m Row
During rest period
Rnd 1: 10 Sit ups
Rnd 2: 20 Sit ups
Rnd 3: 30 Sit ups