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WODs for the week 1-13-20 to 1-18-20

This week we are doing the Rogue Individual Online Qualifier workouts. There are no scaled divisions for weights or movement standards, so use your judgement and scale like you should. For example, the Bar Muscle-ups might be jumping. The weights might be lighter. If you would like to register officially for this Qualifier, you have to complete all 4 WODs and submit your scores on CrossFit’s BTWB app by Jan. 20, 2020 at 7pm. The registration fee is $20. The link is:https://www.roguefitness.com/invitational#/qualifier

Anjoli should be finished with her full marathon by now and hopefully resting comfortably. I know I have been thinking of her all day. Now we can start thinking of Josh as he is scheduled for surgery on Tuesday. I hope he gets all of the baby preparations finished before then! And that he has a little time to recover before she arrives.

MONDAY 1-13-20
Strength WOD: Power Clean
then:
Rogue Q WOD 1
AMRAP in 10:00
1,000 meter Row
75 Thrusters (75,55)

TUESDAY 1-14-20
Rogue Q WOD 3
AMRAP in 20:00
100 Double Unders 
80 DB single arm Snatch (50,35)
100 Double Unders 
60 Toes-2-Bar
100 Double Unders 
40 DB Squat (50,35)x2
100 Double Unders 
20 Strict Handstand Push-ups

WEDNESDAY 1-15-20
”Complex Calories”
For time:
6 Calories on Bike
1 Deadlift
9 Calories
1 DL, 1 Hang Power Clean, 1 DL
12 Calories
1 DL, 1 HPC, 1 Front Squat, 1 HPC, 1 DL
15 Calories 
1 DL, 1 HPC, 1 FS, 1 Push Jerk, 1 FS, 1 HPC, 1 DL
18 Calories 
1 DL, 1 HPC, 1 FS, 1 PJ, 1 Overhead Squat, 1 PJ, 1 FS, 1 HPC, 1 DL
15 Calories 
same lifts as 15 cal
12 Calories 
same lifts as 12 cal
9 Calories 
same lifts as 9 cal
6 Calories 
same lifts as 6 cal

THURSDAY 1-16-20
Strength WOD: Tabata 1 Slow Deadlift
then:
Rogue Q WOD 4
AMRAP in 6:00
3 Box Jump Overs (24,20)
6 Deadlifts (255,175)
9 Bar Facing Burpees

FRIDAY 1-17-20
Rogue Q WOD 2
For time: (12:00 cap)
3-6-9-12
Pull-ups
Squat Cleans (135,95)
immediately into:
12-9-6-3
Bar Muscle-ups
Squat Cleans (185,125)

SATURDAY 1-18-20
Open Gym from 8-10am









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