January 12-17 WODs

This is the last week to sign up for the Whole Life Challenge!! After you sign up make sure to join our team(Rugged Elite). We are doing our measurements and our benchmark workout this Saturday. www.wholelifechallenge.com

MONDAY, January 12

Warmup: 10 minutes to complete: 1000m row or run, 70 reverse lunges, 35 2-KB push presses, 20 pushups.

S/T: 20 minute technique work on pistols and skin the cats

WOD: “Dirty Christine” (in honor of Ms. Lynch’s increasing age)

12 pistols*, then:

3 rounds

500m row

12 bodyweight deadlifts

21 box jumps

Finish with:

6 skin-the-cats

L1= 75-80% of 1RM DL; 20/16” box, may step-up if necessary

L2=75-80% of 1RM DL; 20/16” box

Rx=24/20” box

COMP=30/24” box

*Pistols can be scaled according to ability: with resistance band overhead; between two boxes; rolling pistols between boxes; counterbalance pistols with KB held in front; using a ball/box to squat to; squatting on top of a box; or partner pistols.

Skin-the-cats can be scaled to ring dips, banded ring dips, tricep dips

TUESDAY, January 13

Warmup: 10 minute self-directed AMRAP of “Cindy Lite”: 5 ring rows, 10 pushups, 15 squats.

S/T: Hatch Squat Cycle, Week 7, Day 1

5@70%5@80%
2@85%
3@90%
1@100%

WOD: “Tabata Tuesday”

20 sec. of work/10 sec. rest, 8 sets:

• Goblet squats
• Push presses
• Box jumps
• Push-ups
• Burpees

Score is highest number of reps for each exercise added together for both rounds (e.g., 10 burpees in first set + 8 burpees in second set = 18 burpees).

L1=26/18# KB; 15# bar; 20/16” step-up box; knee or wall push-ups

L2=35/26# KB; 45/35# bar; 20/16” box

Rx=44/35# KB; 65/45# bar; 24/20” box

COMP=53/44# KB; 75/55# bar; 24/20” box; decline or clapping push-ups

WEDNESDAY, January 14

Warmup: 400m row, then 20 pushups, 20 squats, 20 lunges, 20 ring rows. If you can’t complete 20 reps in a row, break up movements but complete 20 of each.

S/T: Front squats

8-5-5-5-3

WOD: As Far As Possible in 16 mins:

1 Round Of Cindy (5 pull ups, 10 push ups, 15 air squats)

2 Power Snatches

1 Round Of Cindy

4 Power Snatches

1 Round Of Cindy

6 Power Snatches

1 Round Of Cindy

8 Power Snatches

….etc.

L1=45/35#; jumping pull-ups

L2=75/55#; jumping pull-ups

Rx=135/95#

COMP=155/105#; chest to bar pull-ups

THURSDAY, January 15

Warmup: Coach’s choice

S/T: Hatch Squat Cycle, Week 9, Day 2

4@70%4@75%
4@80%
4@85%

WOD: EMOM for up to 20 minutes

3 cleans3 pullups

L1=85/55#; jumping pull-ups (no bands!)

L2=115/85#; jumping pull-ups (no bands!)

Rx=135/105#; kipping/butterfly

COMP=155/125#; chest to bar

FRIDAY, January 16

Warmup: 500m run, then 2 rounds: 10 side lunges, 10 PVC pass-throughs, 10 ring dips, 10 hi-kicks

S/T: Snatch

8-6-4-3-3-3

WOD: 9-7-5: AMANDA

Power Snatch (135#/95#)Muscle Ups

(scale Muscle Ups L1:Ring Rows L2:Ring Dips)

Rest 5 minutes, then complete:

21-15-9Power cleans
Up And Over Box Jump (24″/20″)

L1=45/35# power snatch and power clean; 20/16” step-ups

L2=95/65# power snatch and power clean; 20/16” box

Rx= 135/95# power snatch and power clean; 24/20” box

COMP=155/115# power snatch and power clean; 24/20” box

SATURDAY, January 17

Warmup: 400m Run
Teammate Junk Yard Dog

WLC WOD1

800m Run (1/2 mile) (or 1,000m Row); followed by
75 Squats; followed by
50 Sit Ups; followed by
25 Push Ups; followed by
as many Burpees as possible in time remaining.

Count ALL reps completed in under 11 minutes
(squats + sit ups + push ups + burpees) as your
score.

Rest 5 Min

WOD:2  “The Beastmother”

15 minute progressive ladder:

2 1-arm KB swings

2 clean and presses

2 KB snatches

2 front squats

Second round, switch sides and add 2 more reps of each exercise.

Score for total full rounds and reps completed

L1=26/18# KB

L2=35/26#

Rx=53/35#

COMP=70/44#