Weekly WOD Review 1/18/21

MONDAY

800m Row
—–
3 Rounds
20 Wall Balls (ADV: 25) (Beef: 30 Wall Balls)
15 Sit-ups, Tuckups, V-Ups (ADV: 8 T2B) (Beef: 12 T2B)
15 DB Snatches 45/25 (ADV Alternating: 50/35) (10 Barbell Power Snatch: 75/55)
(ADV: 10 Power Snatches 95/65)
—-
800m Run

“Bison”
800m Row
90 Wall Balls
40 Toes to bar
20 Power Snatches 135/95
800m Run
TUESDAY

Ascending AMRAP in 20 minutes
5 Deadlifts 135/95, 165/115, 185/125, 205/135
5 Calories of choice
5 Pushups or DB Bench Press, HSPU, or Dips
*10 Double Unders Each Round (ADV: 20) (Beef: 25)
6
6
6
*10 Double Unders Each Round (ADV: 20) (Beef: 25)
@ some point: Run 400m (ADV: 600m) (Beef: 800m)

WEDNESDAY

A.) Every 90 seconds for 15 minutes
1 Slow Pull Snatch or Clean and Jerk
+
1 Regular Snatch or Clean and Jerk

B)
10 Rounds
2 Power Cleans 95/65, 115/75, 135/95, (Bison Range 165-185/115-125)
3 Down ups (ADV: Burpees) (Beef: BFB)
4 Box Jump Overs

THURSDAY

A.) Back Squat/ Front Squat/Deadlift
3-3-3-3-3
*Compare last week

A.)
3×8 Strict Pullups
or
3x 45 Plank Hold

B.)
Every 4 minutes for 12 minutes (Each set for time)
20 Calories any machine (Beef: 25)
10 Russian KB Swings 53/35 (ADV: 12 70/44) (Beef: 12 American 70/53)

FRIDAY

4 Rounds
1 Minute Max Calorie Any Machine
1 Minute Max DB Hang Cleans and Jerks 45/25, 50/35, 50+/35+
1 Minute Max Pullups, C2B, or Bar Muscle Ups
1 Minute Max Goblet Lunges 45/25, 50/35 (Beef: DB Front Rack Lunges 50/35)
1 Minute to complete Sandbag Carry, Farmer Carry, or Sled Push

SATURDAY
“Oil Change”
Compare Nov 2 2020

3 Rounds, each round for time
403m Run or Row or 20/15 Cal Bike
6 Power Cleans 95/65, 11575, 135/95
15 Double Unders (ADV: 30) (Beef: 50)
6 Power Cleans
200m Run, Row, or 10 Cal Bike (ADV: 400m Run or Row or 20/15 Cal Bike)
-Rest 3 mins between each round-

Bison: Ascending Barbell 135/95, 165/115, 185/125
Allen Bison: Add 20lb each set of 6!

SUNDAY

Sunday Buffet
*Partition Work/Buffet As Desired*
*Can be split up, however and whenever, and in as many chunks a possible.

1 Mile Run or 2k Row or 5k/4k Bike (ADV: 1.5 Mile Run or 3k Row or 6k/5k)
30 Thrusters 75/55, 95/65, (DB 50/35)
30 Russian KB Swings 53/35, 70/44, Beef: American 70/53)
30 Down Up (ADV: Burpees) (Beef: BFB)
400m Farmer Carry 45/25, 50/35, 70/40

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