Wodify

Monday January 22, 2018

01/22/2018
Front Squat (3-3-2-2-1-1)
Work up to a heavy single or 1RM.
Metcon (Time)
21-15-9:
Calories, Assault Bike
Thrusters, 75/55#

Record time to complete.

Scales:
65/45# or less

Saturday January 20, 2018

01/20/2018
Metcon (AMRAP - Rounds and Reps)
Partner WOD
“Farmer’s Tan”
Teams of 3:
20 Minute AMRAP:
200 Meter Farmers Carry (70’s/53’s)
75/50 Calorie Bike
200 Meter Farmers Carry (70’s/53’s)
75 Wallballs (20/14#)

Record rounds plus reps.
*10m counts as 1 rep - 20 possible reps for farmers carry

Scales:
53's/35's or less
14/10# MB

Friday January 19, 2018

01/19/2018
CrossFit Games Open 17.2 (AMRAP - Reps)
12 Minute AMRAP

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

M: 50-lb. dumbbells
F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

Thursday January 18, 2018

01/18/2018
1 Clean Pull + 1 Hang Clean + 1 Push Press + 1 Jerk (1-1-1-1-1)
Take 15-20 minutes to establish heavy load.
Metcon (Time)
27-21-15-9:
S2O
Bar Facing Burpees

R1: 95/65#
R2: 115/85#
R3: 135/95#
R4: 155/105#

Record time to complete.

Scales:
start at a lighter weight, but it should be one you can build on for 4 rounds!
step overs

Wednesday January 17, 2018

01/17/2018
Metcon (Time)
5 RFT:
500m row
20 Dead Lifts, 155/105#
15 Push Ups
10 Ring Dips

Record time to complete:

Scales:
135/95#
knee pushups
banded dips/ bench dips

Tuesday January 16, 2018

01/16/2018
Metcon (AMRAP - Rounds)
30 Minute EMOM:
1) 21 KB Swings, 53/35#
2) 18 Box Jumps, 24/20"
3) 15 Burpees
4) 12 T2B
5) 9 Thrusters, 50/35#

Record rounds completed successfully.

Scales:
44/26# KB or less
20" jumps/ plate jumps/ step ups
scaled number of burpees
hanging knee raises/ v-ups/ modified v-ups
35/25# DBs or less

Saturday January 13, 2018

01/13/2018
Metcon (Time)
Partner WOD!

Buy in: 2,000m Row
27-21-15-9-6-3
Thrusters, 50/35#
Pull Ups
KB Swings, 70/53#
Cash Out: 2,000m Row

Record time to complete.

Scales:
35/25# DBs or less
banded pullups/ ring rows
53/35# KB or less

Friday January 12, 2018

01/12/2018
Metcon (AMRAP - Rounds)
20 Minute E4MOM:
400m run
1 Round of DT @ 115/85#

1 Round of DT:
12 Dead Lifts
9 Hang Power Cleans
6 Push Jerks

**Rx+ 155/105#

Record rounds completed successfully (out of 5).

Scales:
105/75# or less

Thursday January 11, 2018

01/11/2018
Metcon (AMRAP - Rounds)
10 Minute EMOM:
4 Power Snatches, 50-55% of 1RM
Metcon (Time)
4 Rounds For Time:

15 Power Snatches, 75/55#
30 Double Unders
200m run

Record time to complete.

Scales:
64/45#
Scale the number of dubs first, then do 2:1 singles if necessary

Wednesday January 10, 2018

01/10/2018
Metcon (AMRAP - Rounds and Reps)
20 Minute AMRAP:
10 Box Jumps, 24/20"
15 Calories, Assault Bike
10 T2B

Record rounds plus reps.

Scales:
20"/plate jumps/ step ups
hanging knee raises/ v-ups/ modified v-ups

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