WOD: Week of 1/17

MONDAY

Pre-workout:

Build up to a 2-rep power clean

AMRAP 15: 1 deadlift (275/185 lb) 50-m run 2 deadlifts 100-m run 3 deadlifts 150-m run 4 deadlifts 200-m run

– Continue adding one rep to the deadlifts and 50-m to the run after each round.

TUESDAY

For time:

50-35-20

Wall balls (20/14 lb) (10/9 ft)

Pull-ups

Post-workout:

Accumulate:

50 alternating single-leg toes-to-bars

WEDNESDAY

Pre-workout:

8 sets for reps:

:20 alternating single DB clean and jerk

– Rest :10

7 sets for load:

1 thruster/push press/push jerk/split jerk

THURSDAY

2 rounds for time:

50 GHD sit-ups

60 hip extensions

70 single-leg squats

FRIDAY

Pre-workout:

EMOM 5:

Min. 1 | 18/13-cal. row

Min. 2 | 21/15-cal. row

Min. 3 | 23/18-cal. row

Min. 4 | 21/15-cal. row

Min. 5 | 18/13-cal. row

5 rounds for time:

21/15-cal. row

12 burpee box jump-overs (24/20 in)

1 legless rope climb (15 ft)

SATURDAY

Pre-workout:

5 sets:

50-ft. handstand walk

AMRAP 8:

3 handstand push-ups

3 cleans (185/125 lb)

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

– Add 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

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