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



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