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CrossFit WODs Jan 4-8

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Monday, Jan 4
WOD (see 01.07.20)
AMRAP in 20 minutes
200m run
3 hang power cleans, 1535/95
4 KB swings, 55/40
5 box jumps, 24/20

Tuesday, Jan 5
WOD
3 rounds
50 DU’s
10 back squats, 225/155 (rack)
12 DB bench press, 45/30

Wednesday, Jan 6
STRENGTH
dead lift 5 x 2
WOD (see 01.06.20)
21-18-15-12-9-6-3
SDHP, 75/55
push press

Thursday, Jan 7
WOD (similar to 07.17.20)
row 250m, rest 2 minutes
row 500m, rest 3 minutes
row 750m, rest 4 minutes
row 1000m

Friday, Jan 8
STRENGTH
squat clean 10 x 1
WOD
10-8-6-4-2
chest to bar pull ups
ring dips

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