Monday, Jan 10
WOD
50 squats
21 shoulder press, 95/65
15 KB swings, 55/40
9 ring dips
50 squats
21 push press
15 KB swings
9 ring dips
50 squats
21 push jerk
15 KB swings
9 ring dips
Tuesday, Jan 11
WOD
AMRAP in 15 minutes
10 pull ups
5 deadlifts, 225/155
10 push ups
5 deadlifts
10 box jumps, 24/20
Wednesday, Jan 12
STRENGTH
snatch pull 3-3-3
hang squat snatch 2-2-2
squat snatch 1-1-1
WOD
30-20-10
alt DB snatch, 45/30
butterfly sit ups
walking lunges
Thursday, Jan 13
WOD (see 01.07.21)
row 1000m, rest 4 minutes
row 750m, rest 3 minutes
row 500m, rest 2 minutes
row 250m
Friday, Jan 14
STRENGTH
clean pulls 3-3-3
hang squat clean 2-2-2
squat clean 1-1-1
WOD
3 rounds
10 toes to bar
10 1-arm DB hang clean and jerk, 50/35
20 wall ball shots, 20/14