Strength / Skill
Back Squat:
build to 1 rm max and record
PARTNER WOD
20 min amrap
20 Box Jumps
20 Alt DB snatches
20 DB Box Step Ups
20 Devil Presses
20 Burpee Box Jump Overs
20 DB Thrusters
Monday 1/11/2021
Strength / Skill
SN pulls 3x5 100%
PSn 3x5 50%, 60%, 70%
WOD
5 RFT:
12 Wall Balls 20/14
9 Pull Ups
6 Snatches 115/85
3 BBJO (bar)
RX+ CTB, Sn + 20lb
RX++ MU, Sn + 40
Saturday 1/9/2021
Saturday Partner WOD
Team of 3
3 wods - 9 min
A1 max cardio A2/A3 work on max movement reps
strategize however your team wants
record max calories and max reps for each
WOD 1:
max cal ROW
max toes thru ring
Transition 3 min
WOD 2:
max cal ERG
max burpee box jumps
Transition 3 min
WOD 3:
max Cal BIKE
max DB Thrusters
Friday 1/8/2021
Prep Work
4rds each
TABATAS 20/10
max pull ups (these count toward our monthly challange)
max hspu
max jump rope
WOD
5 rounds for time:
50 Double-Unders
40 Air Squats
30 Hand-Release Push-ups
20 Weighted Sit-ups