WOD Friday January 30th

Week four of the Strength Cycle!
You may use the following spreadsheet if you like.
How To:
1. Click Link: https://docs.google.com/spreadsheets/d/1OzzbOe9RDPqEHZxnsdxX4JctTXXd9J-TquIjcc0DhKM/edit?usp=sharing
2. Click File -> Make a Copy
3. Add your Max Lifts Under the word “Max”
4. Your numbers will calculate for you in the spreadsheet

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Glute Ham Raise / 10 Empty Bar Squats

1 . Back Squat:

1 Set of 1 Rep @ 92.5% of your max

1 Set of 3 Reps @ 85% of your max

2 . Deadlift:

1 Set of 3 Reps @ 92.5% of your max

2 Sets of 8 Reps @ 75% of your max

3 . For Time:

100 Sit ups

100 Double Unders

*Break up however you like

WOD Thursday January 29th

Week four of the Strength Cycle!
You may use the following spreadsheet if you like.
How To:
1. Click Link: https://docs.google.com/spreadsheets/d/1OzzbOe9RDPqEHZxnsdxX4JctTXXd9J-TquIjcc0DhKM/edit?usp=sharing
2. Click File -> Make a Copy
3. Add your Max Lifts Under the word “Max”
4. Your numbers will calculate for you in the spreadsheet

Warm up: 20 Jumping Jacks/ 10 Inch Worms / 10 Sit ups / 10 Bench Push ups

1 . Bench Press:

3 Sets of 2 Reps @ 92.5% of your max

1 Set of 6 Reps @ 80% of your max

2 . For Time:

6, 12, 24, 48

Box Step Overs

Push ups

Calorie Row

WOD Wednesday January 28th

Week four of the Strength Cycle!
You may use the following spreadsheet if you like.
How To:
1. Click Link: https://docs.google.com/spreadsheets/d/1OzzbOe9RDPqEHZxnsdxX4JctTXXd9J-TquIjcc0DhKM/edit?usp=sharing
2. Click File -> Make a Copy
3. Add your Max Lifts Under the word “Max”
4. Your numbers will calculate for you in the spreadsheet

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Good Mornings / 10 Empty Bar Back Squats

1 . Back Squat:

1 Set of 3 Reps @ 90% of your max

1 Set of 5 Reps @ 75% of your max

2 . Every Minute on the Minute for 18 Minutes:

1st Minute: 2 Clean and Jerks

2nd Minute: Bar Facing Burpees

3rd Minute: Toes to Bar or Glute Ham Sit ups