Monday, Jan 17
STRENGTH
shoulder press 1-1-1
WOD (see 01.19.21)
25 power snatch, 95/65
25 OH squats
25 power cleans
25 thrusters
EMOM 3 burpees
Tuesday, Jan 18
STRENGTH
back squat 1-1-1
WOD (see 01.20.21)
200m OH plate carry, 45/25
then,
5 rounds
10 wall ball shots, 20/14
10 med ball sit ups
Wednesday, Jan 19
STRENGTH
deadlift 1-1-1
WOD (see 01.22.21)
50 DB bench press, 45/30
run Kluge Lakes Lane
Thursday, Jan 20
STRENGTH
max height box jump (see 01.18.21)
max weight pull up OR max sec flex arm hang (see 01.21.21)
WOD
7 rounds
7 pull ups
7 KB swings, 55/40
7 box jumps, 24/20
Friday, Jan 21
WOD: CF GAMES OPEN WOD 15.1 and 15.1a
CLOCK DOES NOT STOP BETWEEN WODS
AMRAP in 9 minutes
15 toes to bar
10 dead lifts, 115/75
5 snatch, 115/75
then,
AMRAP in 6 minutes
1 RM clean & jerk