Crossfitness WODS: Week of January 25, 2021

Monday

PART A
5 Sets of Barbell Complex:
3 Hang Power Clean
2 Front Squat
1 Jerk

PART B
2 Rounds
Row 500m/Bike 1200m/Ski Erg 400m
30 Abmat Sit-Ups
200 Single Unders
30 Abmat Sit-Ups
Row 500m/Bike 12oom/Ski Erg 400m
* Rest 4 minutes between rounds… see if you can beat your time the 2nd time around! 🙂

Equipment: Barbell, Cardio Machine, Jump Rope, Abmat

Tuesday

PART A
Deadlifts 6 x 6
(Work sets across or work up to a heavy set)

PART B
3 x 1 Minute Intervals
Bench Jump Overs
T Push-Ups
Pull-Ups/Ring Rows
Lying Bench Leg Raises

Equipment: Barbell, Bench, Rings

Wednesday

PART A
EMOTM for 10 Minutes
Odds: 3 Manmakers (without the lunges)
Evens: 30 seconds of Band Pull-Aparts

PART B
Tabata Row
Tabata Rower Pikes
Tabata Side Planks (4 per side)

Rest 2 minutes between Tabata Intervals

Equipment: Rower

Thursday

PART A
3 Rounds
10 DB Bicep Curls
10 DB Tricep Kickbacks
10 DB Shoulder Press

PART B
EMOM for 18 minutes rotating movements:
Station 1: 15 Ball Slams
Station 2:  10 Burpees
Station 3: 15 Ball Slam Push Ball

Equipment: DBs, Slam Ball