Weekly WOD Review 1/25/21

MONDAY

5 Rounds
403m Run or Row (ADVm: 500m row) or 20/15 Cal Bike (ADV Bike: 25/20)
12 Box Jump Overs (ADV: 15)
12 Shoulder to overheads 75/55, 95/55, 115/75, 135/95
6 Pullups or core work* (ADV: 8 Chin Over or 6 C2B) (Beef: 8 C2B or 4/2 Bar MU) (Bison: 8 Bar MU)
@ some point: 25 Wall Balls (35) (Beef :50)

*Core options: 12 DB Russian twists, Tuckups, :30 plank hold, Plank Knee Tucks/V-ups

TUESDAY

“Cholula AMRAP”

AMRAP in 21:00
8 Power Cleans 95/65, 115/75, 135/95, 155/105
1 round of “Cholula”
15 Double Unders (ADV: 20) (Beef: 30)
1 round of “Cholula”
200m Row or Run or 10 Cal Bike

Note: 1 Round of Cholula is
8/6 Pushups ADV: 10/8 (Beef: 12 Pushups or 6 HSPU or Ring Dips)
8 Situps/Tuckups/V-ups (ADV: 4 Toes to bar) (Beef: 8 T2B)
12 Air Squats

WEDNESDAY

4 Rounds
1 Min Max Cal Any Machine
1 Min Max DB Snatches 45/25, 50/35, 50+/35+ (Barbell Snatch 75/55, 95/65, 115/75)
1 Min Max Cal Any Machine
1 Min Max Goblet Lunges (any db or KB that can yeild at least 8-12 reps per round comfy)
1 Min Max Down Ups or Burpees (Beef: Bar or DB over Burpees)

THURSDAY

A.)
Every 90 seconds for 15 minutes
1 Hang Snatch or Clean from 2 inches below knee
1 Regular Snatch or Cleans
*Compare 2 weeks ago

B.)
7 Minute Clock
800m Run or Row or 40/35 Cal Bike
Max Reps of the following: CHOOSE ONE
-Russian or American KB Swings 53/35, 70/44, 70/53
-Sandbag or DBall Over Shoulders

FRIDAY

30 Minute Clock
A.)
0:00-7:00
Max Calories any machine or Distance run

7:00-25:00
B.)
Sum of best 4 sets of 3Rep Back Squats Front Squat or Deadlifts

C.)
25:00-30:00
Max Calories any machine or Distance run
Devil Option: Buy in with 15 Devils Press 25/15, 30/20, 45/25, 50/35

SATURDAY

3 Rounds
800m Run or Row or 40/35 Cal Bike
20 Wall Balls (ADV: 25) (Beef: 30)
15 Double Unders (ADV: 30) (Beef: 50) (Bison: 70)
10 Deadlifts 155/105, 185/125, 205/135, 225/155
5 Burpee Box Jumps/Pullups/Muscle Ups

SUNDAY

Every 5 Minutes for 20 Minutes (each set for time)
400m Row or Run
5 Clean and Jerks 95/65, 115/75*, 135/95*
15 Situps/Tuckups/Hanging Knee Raises (ADV: 8 T2B) (Beef: 12 T2B

**ADV/BEEF Ascending option: add 5-10lb each set

2 Comments

  • Jeffrey Gilmore

    January 26, 2021 @ 1:57 pm

    “Some of you may hate this, but we’re gonna try it out” haha nice JB

    • Nabil

      January 26, 2021 @ 2:45 pm

      😂😂😂

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