WOD: Week of 1/10
MONDAY
Pre-workout:
Build up to a 3-rep back squat
3 rounds for time of:
500/400-m row
21 burpees
400-m run
TUESAY
Barbara
5 rounds for time: 20 pull-ups 30 push-ups 40 sit-ups 50 squats – Rest 3:00 per round.
WEDNESDAY
AMRAP 12:
7 box jumps (36/30 in)
14 KB swings (32/24 kg)
4 sets:
50-ft. single KB front rack lunge
– Rest as needed between sets
THURSDAY
Pre-workout:
8 sets:
:20 bar-facing burpees
– Rest :10
9 sets for load:
5-5-3-3-3-1-1-1-1
Power cleans
FRIDAY
Pre-workout:
Build up to a 5-rep overhead squat
AMRAP 10:
3 overhead squats (115/75 lb)
30 double-unders
6 overhead squats
30 double-unders
9 overhead squats
30 double-unders
– Continue adding 3 reps to the overhead squats each round.
SATURDAY
For time:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars