11 January – 16 January 2022

Posted on January 9, 2022

Monday, January 11

Strength: Pull-Ups 5-5-5-5-5

WOD: 12 Minute AMRAP

8 Chest To Bar Pull-Ups

16 Alternating Dumbbell Power Snatch 35/50

 

Tuesday, January 12

WOD: “The Chief”

5 Rounds

3 Minute AMRAP

3 Power Cleans 93/135

6 Push-Ups

9 Air Squats

1 Minute Rest

 

Wednesday, January 13

Strength: Push Jerk 3-3-3-3-3

 

WOD: For Time 21-15-9

Shoulder To Overhead 93/135

Box Jumps 20/24

*4 Rope Climbs After Each Round

 

Thursday, January 14

WOD: 8 Rounds For Time

*1200/1500 Meter Row Anytime During The Workout

15 Kettlebell Swings 35/55

35 Double Unders

15 Sit-Ups

 

Friday, January 15

Strength: Overhead Squat: 7-7-7-7-7

WOD: 6 rounds For Time

10 Alternating Front Rack Lunges 63/95

10 SDLHP 63/95

10 Squat Jumps

 

Saturday, January 16

Partner WOD: For Time

130 Slam Balls 25/40

120 Toes To Post

110 Calorie Row

100 Dumbbell Push Press 70/100

40 Shuttle Sprints

*30 minute Time Cap

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