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WOD: Week of 1/31

Updated: Feb 2, 2022

MONDAY

Pre-workout:

On a 5:00 clock:

Build up to a 1-rep hang squat clean


For reps:

1:00 squat cleans (115/165 lb)

Rest 3:00

1:00 squat cleans (125/185 lb)

Rest 3:00

1:00 squat cleans (135/205 lb)

Rest 3:00

1:00 squat cleans (115/165 lb)

Rest 3:00

1:00 squat cleans (125/185 lb)

Rest 3:00

1:00 squat cleans (135/205 lb)


TUESDAY

For time:

400-m run

Rest 1:00

800-m run

Rest 2:00

1,200-m run

Rest 3:00

1,600-m run

WEDNESDAY

SKILL WORK

4 sets for reps: :20 plate hops (45/25 lb) – Rest :40 – Focus on fast feet and getting as many reps as possible.

5 x 2:00 rounds: 20 DB box step-ups (35/50 lb) (16/20 in) Max reps of DB push presses – Rest 2:00 between rounds


THURSDAY

For time:

60 sit-ups

50 toes-to-bars

40 weighted sit ups(14/20#)

30 pull-ups

20 strict pull-ups

10 bar muscle-ups

Post-workout:

Accumulate:

40 Glute bridges

30 Good mornings

20 Bird dogs each


FRIDAY

Pre-workout:

Build up to a 5-rep deadlift

For time: 45 deadlifts (155/225 lb) 45 handstand push-ups – Partition reps as needed.





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