Category WOD

Thursday 1.20

THURSDAYStrength: Push Jerk2-2-2-2-2 WOD: 4 Rounds, 30s on 15s off moving through listWall BallBox JumpsKB Sumo DL HP 53/35Hollow RocksStep Ups Scale movements as neededRx+: Medball Stepups

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Wednesday 1.19

WEDNESDAYStrength: Clean ComplexEMOM 10m: 1 Hang Power + 1 Hang Squat + 1 Power + 1 Squat WOD: 4 Rounds20/14 Cal AB12 Clean and Jerk 115/75 S: 75/55L1: 95/65Rx+: 135/95 Extra Work1. Front Squat3-3-3-3, then 1-1-1-1 with 2s pause just…

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Tuesday 1.18

TUESDAYStrength: Press5-5-4-4-3-3 WOD: For Time21 Squat Snatch 95/659 Handstand Push-ups15 Squat Snatch12 HSPU9 Squat Snatch15 HSPU S: 65/45 Power Snatch, Burpees for HSPUL1: 75/55, Burpees for HSPU or Scaled HSPURx+: 115/75 Extra Work1. Bench PressEMOM 10m: 3 reps, 75% 1rm…

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Monday 1.17

MONDAYStrength: Deadlift3-3-3-2-2-2 WOD: 10m AMRAP10 Pull-ups5 Hang Power Snatch 95/6510 Pull-ups10 Hang Power Clean10 Pull-ups15 Overhead Squats10 Pull-ups20 Front Squats10 Pull-upsAMRAP Squat Clean with remaining time S: Jumping Pull-ups, 65/45L1: Banded Pull-ups, 75/55Rx+: 135/95 Extra Work1. High Bar Back Squat3-3-3-3…

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Saturday 1.15

Strength: Low Bar Back Squat5-5-5-5-5 WOD: 15m AMRAP50 Wall Ball50 Toes to Bar50 Deadlift 225/155 S: Situps, 95/65L1: 185/135Rx+: Every WB and Deadlift break perform 4 lateral burpees Extra Work1. Squat CleanEMOM 10m: 2 Reps, tng rest 5m then “Grace”

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