Friday, January 26th WOD

Warm up:  2 minute row, step up and bike

BPB&S (Series 1 and 4)

-Drill the skills; points of performance for all, 5 reps of each movement in WOD 2

-5x5 STO and DL prep

-Build the clean (12 minutes)

-Goal is to open with 80-85%

-Aim for 3-4 attempts


Festivus wod 1:  MAX Clean (6 minutes)


Two minute rest


Festivus wod 2:  ME reps in 1 minute (each skill)


-Goblet Squats (53lb/35lb - 44lb/26lb)

-Kettlebell (KB) Swings (American) (53lb/35lb - 44lb/26lb)

-Box Overs (24in male/20in female)


Four minute rest


Festivus wod 3:  30 STO (7 minutes)

-155/105, 135/95, 115/80, 95/65

-With remaining time AMRAP deadlifts and toes to bar (3, 3, 6, 6, 9, 9, etc…)

-Ascending ladder

-Men add 45lbs to each side, women add 35lbs to each sid

Nick ProhaskaComment