1/30/17 - 2/3/17


Published January 29, 2017


January 30th - February 3rd (Week 2)

Monday 1/30/17

3 Sets; OT:90s; (goal is to increase time from last week)
10-20s Chin Over Bar Hold (pronated grip)
10-30s Handstand Hold

OT2M; 70% - 80%; Touch & Go Power Clean & Jerk
Set 1 - 5 reps
Set 2 - 5 reps
Set 3 - 4 reps
Set 4 - 4 reps

3 Minute AMRAP
- 10 Calorie Row
- 8 Lateral Burpees over Rower
- 6 Chest to Bar Pull-Ups

2 minutes rest

4 Minute AMRAP
- 10 Calorie Row
- 8 Lateral Burpees over Rower
- 6 Chest to Bar Pull-Ups

1 minute rest

5 Minute AMRAP
- 10 Calorie Row
- 8 Lateral Burpees over Rower
- 6 Chest to Bar Pull-Ups

Tuesday 1/31/17

Back Squat; OT3M
Set 1 - 6 @ 70%
Set 2 - 5 @ 75 %
Set 3 - 5 @ 75 %
Set 4 - 2 @ 80%

4RFT
- 12 x T2b
- 10 x Deadlifts
- 8 x Front Squats
(135/95)

Wednesday 2/1/17

For Time

- 2000m Row
- 50 Wall Balls
- 1000m Row
- 35 Wall Balls
- 500m Row
- 20 Wall Balls
(20#/10’ - 14#/9’)

Thursday 2/2/17

Power Snatch; OT2M
Set 1 - 4 @ 70%
Set 2 - 3 @ 75%
Set 3 - 3 @ 75%
Set 4 - 3 @ 75%
Set 5 - 3 @ 75%
Set 6 - 2 @ 80%

Aerobic Capacity; VO2MAX; Dark Sunshine WOD; 5 Sets
- 400m Run (at 1 mile pace)
- 100m Easy Recovery Jog
(No rest between sets)

Friday 2/3/17

Partner Up - Complete 2 Rounds - Only 1 person may work at a time

- 60 Cal Row
- 50 Burpees
- 40 Pullups
- 30 Ground to Overhead (135/95)
- 400m Farmers Walk (70/53)


Have a wonderful week!



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