18 January – 23 January 2021

Posted on January 17, 2021

Monday, December January 18 

Strength: Power Cleans 6-5-4-3-2

WOD: 21-15-9

Power Cleans 83/115

Pull-Ups

Box Jumps 20/24

 

Tuesday, December January 19

12 Minute AMRAP

16/20 Calorie Row

14 Plank Ups

14 Russian Kettlebell Swings 35/55

 

12 Minute AMRAP

9 Slam Balls 25/40

18 Russian Twists 10/25

9 SDLHP 35/55

 

Wednesday, January 20

Strength: Front Squat 7-7-7-7-7

WOD:  3 Rounds For Time

10 Front Squats 93/135

20 Bar Facing Burpees

30 Double Unders

 

Thursday, January 21

WOD: 22 Minute Ladder 3,6,9,12…

Dead Lift 63/95

Push Press 63/95

PVC Pipe Sit-Ups

 

Friday, January 22

Skill Work: Members Choice

WOD:  7 Rounds For Time

4 Handstand Push-Ups

4 Power Snatch 83/115

12 Ring Rows

 

Saturday, January 23

WOD:  24 Minute AMRAP

18 Overhead Lunges 25/45

9 Knees to Elbows

18 Box Overs 20/24

9 Straight Arm Sit-Ups 25/45

*800/1000 Meter Row Any Time During the Workout

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