Monday, Jan 25
STRENGTH
front squat 5-5-3-3-2-1-1
WOD
AMRAP in 7 minutes
8/2, 8/4, 8/6, 8/8 …
goblet squats, 55/40
handstand push ups
Tuesday, Jan 26
WOD
row 500m, then
21-15-9
1-arm DB snatch
knees to elbows
1-arm DB snatch
sit ups
then, row 250m
Wednesday, Jan 27
STRENGTH
split jerk 5-5-3-3-2-1-1
WOD
6 minutes on the clock
run 800m, then
max reps chest to bar pull ups
Thursday, Jan 28
WOD
AMRAP in 20 minutes
5 deadlifts, 225/155
10 box jumps, 24/20
15 wall ball shots, 20/14
200m med ball carry
Friday, Jan 29
WOD
max reps in 2 minutes @ 6 stations, rest 1 minute between stations
DU’s
DB hang power clean and jerk, 50/35
hand release push ups
power snatch, 75/55
pistols
OH walking lunges, 45/25