W.O.D.

Monday 1/13

Partner Wod:
25 Minute AMRAP:
16 Hang Snatches (96/65)
32 Deadlifts (95/65)
16 Wall Balls (20/14)
32 Med Ball Sit-Ups (20/14)

Split reps evenly !!!

Saturday 1/11

Partner WOD:
20 Front Squats (115/105)
30 Lunges (115/105)
40 Wall Balls (20/14)
50 Box Jumps (24/20)

Split reps evenly!

Friday 1/10

WOD:
5 Rounds for Time:
20 Burpees Over Barbell
* Rest 1 minute after each round

Thursday 1/9

Strength:
0:30 sec on / 0:30 sec off of:
Weighted Sit-ups
Double Unders

WOD:
2 Single Arm Snatches (53/35)
3 Box Jumps (24/20)
5 HRPU

Wednesday 1/8

Strength:
Over Head Squats (3×6)

WOD:
30-20-10
Back Squat (95/65)
Floor Press (95/65)
Russian Twists (35/25)

Tuesday 1/7

Strength:
Back Squat (5×5)

WOD:
7 Rounds for Time:
Run 150 m OR 25 Double-Unders
21 Lunges
15 Burpees
9 Pull-Ups

Monday 1/6

Strength:
Power Cleans (building up to a heavy set of 2)

WOD:
4 Rounds for Time:
16 Hang Clean & Jerks (95/65)
20 Wall Balls (20/14)

Saturday 1/4

Partner WOD:
Buy In:
50 Wall Ball Sit-Ups 20/14 (Together)
Then:
20 Bear Complex (95/65)
Run 250 m (Together)
40 Hang Squat Cleans (95/65)
Run 250 m (Together)
60 Hang Snatch (95/65)
Run 250 m (Together)
80 Push Press (95/65)
Run 250 m (Together)
Cash Out:
50 Wall Ball Sit-Ups (Together)

Split reps evenly !!!

Thursday 1/2

Strength:
EMOM
Bench Press
D/B Curls

WOD:
5*4*3*2 Minute AMRAPs
3 Power Cleans (95/65)
6 Barbell Push-Ups
9 Air Squats
12 Sit-Ups

*1 minute rest between AMRPs