4 January – 9 January 2021

Posted on January 2, 2021

Monday, December January 4 

Strength: Back Squat 10-10-10-10

WOD: Death By Wall Balls 14/20 9’/10′

 

Tuesday, December January 5

WOD: 25 Minute AMRAP

*800 Meter Row Buy In

8 Toes To Bar

10 Alternating Dumbbell Clean N Press 35/50

15 Medicine Ball Sit-Ups 14/20

15 Back Extensions

 

Wednesday, January 6

Strength: 2 Snatch Dead Lift + 1 Power Snatch x5

WOD:  For Time

50 Push-Ups

50 Bar Facing Burpees

*1 Power Snatch At The Start Of Each Minute 93/135

 

Thursday, January 7

WOD: 24 Minute EMOM

Minute 1: 10/12 Calorie Row

Minute 2: 40 Second Plank

Minute 3: 15 Goblet Squats 35/55

 

Friday, January 8

Strength: Max Reps Strict Pull-Ups 4 Attempts

WOD: 7 Rounds For Time

10 Chest to Bar Pull Ups

40 Double Unders

Saturday, January 9
WOD: Waterfall
14 SDLHP 35/55
14 Walking Lunges
14 Ring Row
14 Kettlebell Swings 35/55
14 Box Jumps 20/24
14 Hollow Rocks
40/50 Calorie Row
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