Monday 1/22
“STRENGTH”
In 10 minutes, build to a heavy:
3-Rep Push Jerk
“CONDITIONING”
Open WOD 14.5 / 16.5
For Time:
21-18-15-12-9-6-3
Thruster 95/65
Bar Facing Burpee
Silver: 75/55 lbs.
Bronze: 45/35 lbs.
Tuesday 1/23
“STRENGTH”
EMOM 10 minutes:
O: 12/10 Calorie Row
E: 3 Clean and Jerks (185/125)
“CONDITIONING”
3 Rounds for Time:
6 Deadlifts (315/215)
18 Handstand Push-ups
54 Double Unders
Silver: 225/155 lbs. + Asst. HSPU + 100 Single Unders
Bronze: 135/95 lbs. + Push-Ups + 50 Single Unders
Wednesday 1/24
“CONDITIONING”
Teams of 2. Trade Every 2:00.
AMRAP 30 minutes:
1500/1200m Row
75 Box Jump Overs (24/20)
75 Toes to Bar
3000/2500m Bike
75 Wall Balls (20/14)
75 Kettlebell Swings (53/35)
Silver: 20/16″ + 14/12 lbs. + 35/25 lbs.
Bronze: 16/12″ + 12/10 lbs. + 35.25 lbs.
Thursday 1/25
“CONDITIONING”
AMRAP 10 minutes:
350m Row
15 Power Snatch (75/55)
REST 3:00
AMRAP 7 minutes:
Build to a max 2-rep Front Squat
REST 3:00
AMRAP 10 minutes:
700m Bike
15 Power Cleans (75/55)
Bronze: 65/45 lbs.
Silver: 45/35 lbs.
Friday 1/26
“STRENGTH”
EMOM 8 minutes:
O: 5 Bench Press
E: 10 Burpee Box Jump Overs (24/20)
“CONDITIONING”
Benchmark: Cindy
AMRAP 20 minutes:
5 Pull-ups
10 Push-Ups
15 Air Squats
Silver: Ring Rows + 7 Push-ups + 10 Air Squats
Saturday 1/27
“CONDITIONING”
Teams of 3. One Partner Running. Other 2 Trading Reps.
AMRAP 25 minutes:
25 Hang Squat Clean Thruster (95/65)
25 Calorie Bike
25 Push Press (95/65)
25 Calorie Row
25 Front Squats (95/65)
25 Bar Facing Burpees
Run: 400m
