2019
01
03

WODs For The Week 07Jan-13Jan

By Omar 0

Happy New Year Socialites!

2018 was a GREAT year! So awesome witnessing and being a part of all the major accomplishments that happened this year. Excited to see what 2019 will brung!

WODs For The Week of 07Jan- 13Jan:

Monday – 01/07/19

::Strength::

Shoulder (STRICT) Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

+ 5 x 10 V-ups Superset

::Conditioning:: 

#MileRunMonday 001

4RFT:
– 15 Box Jumps (30″/20″)
– 400m Run

*16 min Cap

Tuesday – 01/08/19

::Strength::

6×2 Pause Back Squat

*5 sec pause at the bottom. 
Work up to something heavy for the day. 
Log your heaviest successful lift.


::Conditioning::

1 Min Max Stations:
– Back Squat (135/95) *from the floor
– Kipping C2B Pull-ups *no butterfly
– HR Push-ups
– 1 min rest
X4

Log total reps.


01/09/19

10×1
E2M:
– 1 Hi-Hang Power Clean
+ 1 Hang Squat Clean 
+ 1 TnG Squat Clean
+ 1 Push Jerk

*Form and Technique comes 1st. 
Only increase weight if complex was PERFECT!


Thursday – 01/10/19

With A Partner
2RFT:
– 40 DL (225/155)
– 40 Wall Balls (20/14)
– 400m Run
– 40 Wall Balls
– 40 Bar Over Burpees

Scoring: Time


Friday – 01/11/19

Pendlay Row for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Superset w/5×5 STRICT T2B

Scoring: Load


5ITR:
– 18/15 Cal Airdyne Sprint

Scoring: Time

Saturday – 01/12/19

Hang Power Snatch for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep

*12 mins to establish

Scoring: Load


“Camille” Beat the team Again Faster WOD 2
14 min AMRAP:

6 Snatch Complex (115/80)
6 Wall Climbs

1 Snatch Complex = 
1 Power Snatch
+ 1 Hang Power Snatch
+ 1 Hang Squat Snatch

*Split work equally.
Partners can do singles/doubles of the complex or all 3 then switch. 
Same with Wall Climbs.

SCHEDULE:

Mon – 5a/6:30a/8a WORK/9a/Noon/4:30p/5:30p/6:30p

Tues – 5a/6:30a/8a WORK/9a/Noon/4:45p KIDS/5:30p/6:30p

Wed – 5a/6:30a/8a WORK/9a/Noon/4:30p/5:30p/6:30p

Thurs – 5a/6:30a/8a WORK/9a/Noon/4:45p KIDS/5:30p/6:30p

Fri – 5a/6a/8a WORK/9a/Noon/4:30p/5:30p

Sat – 9a Team WOD

Sun – 9a Sunday Funday

#FFUKW

author: Omar