Monday, Jan 24
STRENGTH
bench press 5-5-3-3-2-1-1
WOD (see 01.25.21)
AMRAP in 7 minutes
8/2, 8/4, 8/6, 8/8 …
goblet squats, 55/40
handstand push ups
Tuesday, Jan 25
WOD
AMRAP in 20 minutes
200m med ball carry
15 box jumps, 24/20
10 deadlifts, 185/135
5 bar facing burpees
Wednesday, Jan 26
STRENGTH
push jerk 5-5-3-3-2-1-1
WOD (see 01.27.21)
6 minutes on the clock
run 800m
then,
max reps chest to bar pull ups
Thursday, Jan 27
WOD
row 500m
15 high hang power snatch, 95/65
15 OH squats
row 500m
15 low hang power snatch
15 OH squats
row 500m
15 power snatch
15 OH squats
Friday, Jan 28
WOD
max reps in 2 minutes at 6 stations, 1 minute rest between stations
power clean, 135/95
slam balls, 30/20
ring push ups
power clean, 155/105
DB push press, 45/30
toes to bar