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WODs for the week 1-7-19 to 1-12-19

For those of you that ordered T-shirts, long sleeve hooded T’s or hoodies, they are in! I have them all sorted into bags with your name on what you ordered. I tried to get exactly what you ordered in each bag, but you should check them to make sure I didn’t mess them up. Along with your name on the bag is the amount you owe for your shirts. I think they look great and I’m pleased with the quick delivery especially during the holiday season.

Strength WODs are back this week. Now that vacations are over, we can concentrate on some new goals for the year. I have seen several of them and I think they look like achievable goals. Let’s get to work!

MONDAY 1-7-19
Strength WOD: Power Clean*
*on each warm-up lift, do full squats and hook grip
then:
AMRAP in 12:00
1 Squat Snatch (155,105)
3 Clean & Jerks
30 Double Unders

TUESDAY 1-8-19
4 Rounds for time:
400 meter Run
50 Squats

WEDNESDAY 1-9-19
For lowest reps in any cycle/exercise
Tabata Handstand Push-ups
Rest 1:00
Tabata Pistols alternating
Rest 1:00
Tabata Push-ups
Rest 1:00
Tabata Jumping Lunges

THURSDAY 1-10-19
Strength WOD: Back Squat
then:
AMRAP in 12:00
1 Strict Pull-up
2 Push-ups
3 Squats
2 Strict Pull-ups
4 Push-ups
6 Squats....
continue adding 1, 2 or 3 reps for each consecutive round

FRIDAY 1-11-19
"Filthy 50"
For time:
50 Box Jumps (24,20)
50 Jumping Pull-ups
50 KB Swings (35,26)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Press (45,35)
50 Back Extensions
50 Wall Balls (20,14) to (10',9')
50 Burpees
50 Double Unders

SATURDAY 1-12-19
Open Gym from 8-10 am

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