Dek's Weekly WODs 20130114 - 20130120

Dek's Weekly WOD

___

Monday

Part I:

Warm up

50 Jack Hammers

50 Single Unders

50 Jack Hammers

100 Single Unders

50 Jack Hammers

150 Single Unders

Part II:

1 min air squats

(1 min rest)

1 min burpess

(1 min rest)

1 min push press #45

(1 min rest)

1 min wall ball (heaviest ball available)

(1 min rest)

1 min abmat sit-ups

(1 min rest)

1 min box jumps 20"

(1 min rest)

1 min pull up (assisted at challenging weight)

(1 min rest)

1 min tuck jumps

(1 min rest)

1 min KBS 35#

(1 min rest)

1 min slamball (heaviest ball available)

(1 min rest)

1 min push ups

(1 min rest)

1 min mountain climbers

Score is Total Reps (Cumulative Count)

Part III:

EMOM 3 Bench press 65% of 1RM for 10mins

Part IV:

Cashout

Tabata Treadmill - 8 rounds of 20 seconds on 10 seconds off

12% incline, 5.5 speed

___

Tuesday

Part I:

3 minute jumprope

practice *9 single unders, 1 double under**

25 air squats

25 mountain climbers

25 situps

25 burpees

Part II:

Back Squat at challenging weight

5/5/3/5/3/1

Part III:

5 rounds for time

8 Bench press at 70% 1RM

400m treadmill run at 6.0mph

Part IV: 

Cashout

50 abmat situps

___

Wednesday

Part I:

Run a 5k at easy pace

5k = 3.1 miles

Stretch

Part II:

3 rounds for time

10 back squats @ 185#

20 HRPU

Part III:

Cashout

500m row at recovery pace

___

Thursday (off day, but optional)

Part I:

10 minute cap

30 Power Cleans at 65% 1RM

Part II:

Benchmark Girl WOD "Cindy"

AMRAP in 20 mins

5 pull ups

10 push ups

15 squats

Part III:

Cashout

3000m row at recovery pace

___

Friday

Part I:

1 mile run

3 rounds

6 lunges

9 push ups

Part II:

3-3-3-3-3

Power Cleans

Part III:

WOD "Chief"

5 rounds of AMRAP for 3 minutes

3 Power Cleans 135#

6 push ups

9 air squats

rest 1 minute after every 3 minute AMRAP

Part IV:

Cashout

10 abmat situps

10 T2B

AMAP ab mat sit ups

AMAP T2B

___

Saturday

Part I:

4 rounds

30 seconds single unders

30 seconds abmat situps

30 seconds lunges

30 seconds burpees

Part II:

Split Jerk

1-1-1-1-1-1-1

Find 1RM

Part III:

4 rounds for time

400m run

10 box jumps @ 24"

20 KBS @ 45#

Part IV:

Cashout

1500m row

___

Sunday

Part I:

3 rounds

250m row

5 dive bombers

Part II:

EMOM 2 Clean & Jerk @ 105# for 15 minutes

*warm up with 50 Pass Thrus*

Part III:

5 rounds for time

5 pull ups

7 dive bombers

9 Deadlifts @ 135#

Part IV:

Cashout

500 single unders

** 9 single unders/1 double under