Friday 1/24

WOD:
12 Minute Ladder
Hang Snatch (95/65)
Goblet Squats (53/35)
*1 Wall Walk after Each Round

Thursday 1/23

Partner WOD:
200 Deadlifts (95/65)
150 Wall Balls (20/14)
100 Push Press (95/65)
70 Burpee Over Bar
50 Toes To Bar

Split Reps Evenly!!!

Wednesday 1/22

Strength:
Team Row, Teams of 3 for 3600m

WOD:
6 Rounds for Time
8 Air Squats
8 HRPU’s
8 Box Jumps
8 KB Swings
8 Ring Dips

Tuesday 1/21

Strength:
Build Up To Heavy Front Squat

WOD:
21-18-15-12-9-6-3
Sit Ups
Lunges
Pull-Ups

Monday 1/20

Strength:
EMOM Bench & Lying V Ups

WOD:
14 Minute AMRAP
60 Double Unders
7 Power Cleans
10 Shoulder to Overhead (115/85)

Saturday 1/18

Partner WOD:
For Time
60-40-20-40-60
Push Press (95/65)
Front Squats (95/65)
Floor Press (95/65)

Split Reps Evenly!!

Thursday 1/16

Partner WOD:
50 Box Jumps
Run 400 m
50 KB Swings (53/35)
Run 400 m
50 Pull-Ups
Run 400 m
50 Goblet Squats (53/35)
Run 400 m
50 Russian Twists (53/35)
Run 400 m

Wednesday 1/15

Strength:
Back Squat (5×5 @ 50-60%)

WOD:
10 Thrusters (115/85)
50 Double Unders
8 Thrusters (115/85)
40 Double Unders
6 Thrusters (115/85)
30 Double Unders
4 Thrusters (115/85)
20 Double Unders
2 Thrusters
10 Double Unders

Tuesday 1/14

STRENGTH:
Bench Press
D/Bell Curls

WOD:
6 Rounds:
47 m Bear Crawl
20 Jumping Air Squats
15 HRPU’s