17 January – 22 January 2022

Posted on January 15, 2022

Monday, January 17

Strength: Back Squat Establish 1 Rep Max

WOD: For Time 30-20-10

Back Squat 108/155

Burpees

*18 Minute Time Cap

 

Tuesday, January 18

WOD: 25 Minute EMOM

Minute 1: 8/10 Calorie Bike

Minute 2: 40 Seconds Battle Rope Drumming

Minute 3: 14 Ring Rows

Minute 4: 14 Hang Cleans 63/95

Minute 5: 14 Shoulder To Overhead 63/95

 

Wednesday, January 19

Strength: Dead Lift 7-6-5-4-3

WOD: 20 Rounds For Time

5 Box Jumps 20/24

5 Toes To Bar

1 Dead Lift 183/275

*16 Minute Time Cap

 

Thursday, January 20

10 Minute AMRAP

6 Handstand Push-Ups

15/18 Calorie Row or 11/15 Calorie Bike

 

10 Minute AMRAP

15 Back Extensions

10 Push Ups

20 Double Unders

 

Friday, January 21

Strength: Thrusters 5-5-5-5-5

WOD: 12 Minute AMRAP

5 Thrusters 83/115

15 PVC Pipe Sit-Ups

10 Pistol Squats

 

Saturday, January 22

Partner WOD: 4 Rounds For Time

1 Minute Plank

30 Russian Kettlebell Swings 35/55

20 Pull-Ups

8 40′ Bear Crawls

30 Alternating Kettlebell Power Cleans 35/55

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