WOD: Week of 1/24

MONDAY

Pre-workout:

On a 8:00 clock:

Build up to a 2-rep power snatch


For time:

21-15-9

Snatches (115/75 lb)

Box jumps (24/20 in)

TUESDAY

For time:

100 double-unders

21 front squats (115/75 lb)

21 push presses (115/75 lb)

100 double-unders

15 front squats

15 push presses

100 double-unders

9 front squats

9 push presses

Post-workout:

On a 5:00 clock:

Build up to a 1-rep clean and jerk

WEDNESDAY

4 rounds for reps:

3:00-cal. row

1:00 muscle-ups, pull-ups, or ring rows


Post-workout:

5 sets for load:

5 strict weighted pull-ups

THURSDAY

Pre-workout:

On a 6:00 clock:

Build up to a max-height box jump

10 sets for load:

2 back squats

FRIDAY

Pre-workout:

EMOM 5:

1-5 wall walks

5 rounds for time:

1:00 handstand hold

21 toes-to-bars

SATURDAY

For time: 3,000/2,100-m bike 75 KB swings (32/24 kg) 1,000/800-m row 60 wall-ball shots (20/14 lb) 800-m run 45 pull-ups


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