Category WOD

Friday 1.14

FRIDAYStrength: Thruster2-2-2-2-2 WOD: “Dork” : 6 Rounds60 Double Unders30 KB Swings 53/3515 Burpees S: 5 Rounds, 60 Singles each round, 35/26 eye highL1: Mix SU/DU, 35/26 OHRx+: 70/53 Extra Work1. For Time5 Power Clean 225/15510 Bar Muscle Ups10 Power Clean20…

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Thursday 1.13

THURSDAYStrength: Hang SnatchEMOM 10m: 2 Reps WOD: 5 Rounds, each round 2:00 AMRAP/1:00r10 Box Jumps 24/2010 Thrusters 95/65 S: 8 reps, Step Ups, 65/45L1: 75/55Rx+: Hang Squat Clean Thruster

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Wednesday 1.12

WEDNESDAYStrength: Clean and Push JerkEMOM 10m: 2 Clean + 1 Jerk WOD: For Time21 Sumo Deadlift High Pull 115/75Bike 75/60 Cal15 Overhead Squat S: 65/45L1: 95/65Rx+: 7 Muscle Ups, 135/95

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Tuesday 1.11

TUESDAYStrength: Push Press5-5-5-5-5 WOD: 12m AMRAP50 Bar Facing Burpees, then AMRAP with remaining time:10 Handstand Push-ups15 Power Clean 95/65 S: 30 Regular Burpees, 15 Push-ups, 65/45L1: 40 BFB, 10 STOH, 75/55Rx+: 115/75 Extra Work1. For TimeRow 750m10 Bench Press BW/75%…

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Monday 1.10

MONDAYStrength: Thruster3-3-3-3-3 WOD: For Time (17:00 time cap)200 Double Unders50 Pull-ups– EMOM 2 Squat Snatch 115/75 S: 300 Singles, Jumping Pull-ups, 75/55 Power SnatchL1: 200 Mix SU/DU, 95/65Rx+: 300 DUs, 135/95 Extra Work1. Front Squat5-5-5, then 2-2-2-2, all 2s with…

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