Category WOD

Saturday 1.23

SATURDAYStrength: Low Bar Back Squat5-5-5-5-5 WOD: For Time50 KB Swings 53/3530 Handstand Push-ups50 Deadlift 185/135 – EMOM perform 3 Burpees S: 35/26 Eye High, 115/75L1: 53/35, 135/95Rx+: 70/53, 225/155 Extra Work1. EMOM 12m: 1 High Bar Back Squat, 5s Pause…

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Friday 1.22

FRIDAYStrength: Front Squat1-1-1-1-1-1 with 3s pause WOD: 3 Rounds4 Wall Climbs10 Toes to Bar70 Double Understhen 3 Rounds10 STOH 115/7510 Power Cleans S: 2 WC, Hollow Rocks, 120 Singles, 75/55L1: 3 WC, Weighted Situps/Scaled TTB, Mix DU/SU, 95/65Rx+: 5 Wall…

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Thursday 1.21

THURSDAYStrength: “Curtis P”1 Power Clean + 1 Front Rack Lunge each leg WOD: 4 Rounds, each section :60LungesSitupsThrusters 75/55Hang Power SnatchREST No Extra Work HomeWODCORE5 Rounds25 Supermans20 Situps15 Double Mountain Climbers10 Plank Knee to Elbow (each side)5 V Ups WOD4…

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Wednesday 1.20

WEDNESDAYStrength: Push JerkFind a 1 rm WOD: 12m AMRAP35 Wall Ball 20/1412 Power Snatch 95/6520 Cal Row/16 Cal AB S: 65/45, 15/12 CalL1: 75/55Rx+: 115/75 Extra Work1. EMOM 12m: 2 Thruster, taken from floor 2. 4 Rounds10 Burpee Box Jump…

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Tuesday 1.19

TUESDAYStrength: Hang Power Clean  EMOM 10m: 2 reps WOD: 10 Minutes:50 Burpees, then AMRAP with remaining time21 Pull-ups7 STOH 135/95 S: Jumping Pull-ups, 75/55L1: Scaled Pull-ups, 95/65Rx+: 155/105 Extra Work1. 50 Strict HSPUthen 100 GHD Hip Extensions HomeWODCORE100 V Ups100 Swimming…

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