WOD: 1.9.17 – WOD: 1.14.17

WOD: 1.9.17  
MONDAY
Skill Practice 
10 min EMOTM 
O: 2-5 HSPU's "Open Standards 
E: 20 seconds hold to reinforce open requirements

Conditioning
Rx: 8 min AMRAP 
3-6-9-12-15-18....
HSPU's "Open Standards"
Full KB (72/44)

WOD: 1.10.17  TUESDAY
Skill Prep Work 
Hip Mobility, Prep Hamstring, Prep Gluts, Prep Midline

Heavy Day 
1RM Back Squat 

Finisher WOD
75% of 1RM for the day as many reps as possible unbroken

WOD: 1.11.17  WEDNESDAY 
Conditioning 
For time: 
100 Cal Row buy in...

5 rounds of 
10 Box Jumps (24"/20")
10 Chest to Bar 

50 Cal Row buy out

WOD: 1.12.17  THURSDAY
Skill Prep 
12 min EMOTM 
O: 2 Deadlifts (75%) 
E: Hollo Body for 30 seconds 

Conditioning 
5 rounds for reps of: 
1 min Assault Bike 
1 min Deadlift (135/85)
1 min Toes to Bar 
*rest 1 minute 

WOD: 1.13.17  FRIDAY 
Skill Work "Warm Up" 
7 min EMOTM
1 Clean & Jerk (50% to 75%)

Skill Work 
7 min to work up to heavy single Clean & Jerk 

Conditioning 
For time: 
10-8-6-4-2
Clean & Jerk (155/105)
Burpee Over Bar 

WOD: 1.14.17  SATURDAY
Strength Work 
5x5 Front Squat 
*sets should be challenging 

Team Conditioning 
V1: In teams of 3 for time
100 Muscle Ups 

V2: In teams of 3 for time
100 Bar Dips 
100 Strict Pull-ups 

QuickFIT: 1.14.17  SATURDAY 
Conditioning 
3 rounds of 
1 min Double Unders or Single Unders 
1 min DB Push Press 
1 min Ball Slams 
1 min Double Push Up Burpees 
*rest 1 minute


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