WOD Review 2/1/21

MONDAY
Folks are free to start on any portion that they want first!

3 Rounds
400m Run (ADV Runners: 600m)
10 DB Snatches 45/25 50/35 or 6 Power Snatches 75/55, 95/65, 115/75, (Bison: 5 135/95 Squat SN)
-rest 2 min-

3 Rounds
15 Double Unders (ADV: 30) (Beef: 60)
18 Calorie of Choice (ADV: 20) (Beef: 25)
-rest 2 minutes-

3 Rounds
8 Pull-Ups (ADV: 6 C2B) (Beef: 10 C2B or 4/2 Bar Muscle Up) (Bison: 8 BMU
70m Farmer Carry, SB Carry, or DBall Carry

TUESDAY

0:00-5:00
For time:
20 Cal Machine (ADV: 25)
20 Russian KB Swings 53/35, 70/44, (20 Beef American 70/53)

5:00-25:00
Back Squat/Front Squat/Deadlift
4-3-2
*Sum of best of each set

@ 28:00
For Time:
80 Calorie of Choice (Beef: 100)
@0:00 and Every 90 seconds: 2 Burpees

WEDNESDAY
Behold, two different cardio options, one CF in nature and one for the less intense, bro-ish needs of the week.

CF Option
10 Rounds
200m Row or Run or 10 Cal Bike
4 Front Squat OR Overhead Squat 95/65 (ADV: 115/75,) (Beef: 135/95)
8-10 Situps (ADV: 4 T2B) (Beef: 8 T2B) (Bison: 10)

Optional BRO EMOM Option (going HAM is very optional).
Alt EMOM for 20 Minutes
– Max DB Bench Press
– Max Calories Any Machine
– Max Situps/Tuckups/V-ups/:30 Plank Hold or Toes to bar
– Max Reps Bent over BB Row

THURSDAY

A.)
Every 90 Seconds for 15 Minutes
1 Slow Pull Snatch or Clean and Jerk
1 Regular Snatch or Clean and Jerk

B.)
2 Rounds
10 Ground to Overhead 95/65, 115/75, 135/95, 155/115
20 Single DB Box Step Overs 35/15, 45/25, 50/35
Cash Out: 20 Cal Any Machine

FRIDAY

Enduro Friday
AMRAP in 24 Minutes
5 DB Deadlifts 35-40/15-20, 40-45/20-25, 50/35
5 DB Shoulder to Overhead 35-40/15-20, 40-45/20-25, 50/35
5 Calories any Machine
5 Wall Balls
70m Run (ADV: 200m Run)
6
6
6
6
70m Run (ADV: 200m Run)
7, 8, 9, 10 ETC…

SATURDAY
800m Run or Row or 40/35 Cal Bike
12 Box Jumps Overs (Beef: 15)
9 Hang Power Cleans 95/65, 115/75, 135/95
6 Pullups (ADV: C2B) (Beef: 9 C2B or 4/2 Bar or Ring MU)

600m Run or Row or 30/25 Cal Bike
SAME

400m Run or Row or 20/15 Cal Bike
SAME

200m Run or Row or 10/8 Cal Bike
SAME

SUNDAY
“Make JB Fit Again” challenge….
For each member who breaks 13 minutes: JB DOES 5 burpees
For each member who breaks 15 minutes: JB DOES 2 burpees
For each member who breaks 18 minutes JB DOES 1 Burpee

COMPARE 10/21/17

4 Rounds
403m Run
15 DB Snatch Rx’d 40-45 Men/ 25-30 Women (ADV.20 Alternating)
BEEF 25 Alternating 50-55 Men / 35-40 Women)
15 Lunges (holding 1 DB – same as snatch) (BEEF Single Arm OH Lunge) ….. all levels lunge in place, front or back step is ok