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WOD: Week of 1/03

MONDAY

SKILL WORK

Pre-workout: EMOM 8: 4 box step overs 4 box jump 4 box jump over


AMRAP 5:

1 squat clean (110/165 lb)

1 jerk

TUESDAY

SKILL WORK

Pre-workout: 8 sets: :20 double-unders – rest :10

5 rounds for distance:

1:40 on / :20 off

-Rest 2:00

4 rounds for distance:

1:40 on / :20 off

– Row, bike, ski, or run

WEDNESDAY

SKILL WORK

Pre-workout: On a 10:00 Clock: Build to a heavy power clean + front squat.

For time:

27-21-15

Back squats (165/110 lb)

Handstand push-ups

THURSDAY

3 rounds for time of:

100 double-unders

50 DB snatches (50/35 lb)

25 pull-ups

FRIDAY

For load:

Push press

7 sets x 3 reps

5 sets:

:30 hand release push-ups

:30 ring support hold

SATURDAY

5 rounds for time of:

20 wall-ball shots (20/14 lb)(10/9 ft)

10 deadlifts (225/155 lb)

Post-workout:

Build up to a heavy 2-rep double overhand deadlift

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