Monday, Jan 18
STRENGTH
max height box jump 1-1-1
WOD
12 minutes on the clock
AMRAP in 4 minutes: row, cal.
AMRAP in 4 minutes: squat cleans, 135/95
AMRAP in 4 minutes: 10 push ups + 10 DU’s
Tuesday, Jan 19
STRENGTH
standing broad jump 1-1-1
WOD
25 power snatch, 95/65
25 OH squats
25 power cleans
25 thrusters
EMOM 3 burpees
Wednesday, Jan 20
STRENGTH
back squat 1-1-1
WOD
200m OH plate carry, 45/25
then,
5 rounds
10 wall ball shots, 20/14
10 med ball sit ups
Thursday, Jan 21
STRENGTH
weighted pull up OR flex arm hang 1-1-1
WOD
7 rounds
7 pull ups
7 KB swings, 55/40
Friday, Jan 22
STRENGTH
deadlift 1-1-1
WOD
for time,
50 DB bench press, 45/30
run Kluge Lakes Lane