Prep Work
4rds each
TABATAS 20/10
max pull ups (these count toward our monthly challange)
max hspu
max jump rope
WOD
5 rounds for time:
50 Double-Unders
40 Air Squats
30 Hand-Release Push-ups
20 Weighted Sit-ups
Thursday 1/7/2021
Strength / Skill
8 min emom
1 DL + HC + 1 FS + 1 PJ
increase load
WOD
14 min AMRAP
7 Power Cleans (95/65)
7 Push-Jerks
7 Front Squats
7 Bar Facing Burpees
RX+ 135/95
Wednesday 1/6/2021
Prep Work
Partner Tabata
3rds each 20/10 & stay in station
max cal erg
max cal row
max cal bike
PARTNER WOD
2 person teams
Split evenly, breakup however you would like - YGIG
40-30-20
Deadlifts (225/155)
Pull Ups
Then,
20-30-40
KB Swing 53/35
Calorie Row
RX+
DL 275/185
PU Strict
KBS 62/44
Tuesday 1/5/2021
Strength / Skill
3 sets of 10 DB rows
then,
2 SN grip dead lift _ 1 Hang Snatch
drop and reset
1 snatch
increase load
WOD
Benchmark - Karabel
10 Rounds for Time
3 Power Snatches (135/95 lb)
15 Wall Ball Shots (20/14 lb)