Monday 1/6/20

Strength:
SNATCH
4×2@85%

WOD:
Competition:
14 min AMRAP Ascending (in 2s)
4 Thrusters (115/85)
4 T2b
1 Rope Climb (Ropes increase by 1 every 4 Min)

Performance:
14 min AMRAP Ascending (in 2s)
4 Thrusters (95/65)
4 Straight Leg Raises
1 Rope Climb (Ropes increase by 1 every 4 Min)

Fitness:
14 min AMRAP Ascending (in 2s)
4 Thrusters (75/55)
4 Knee Raises
4 Bent Over Rows

Tuesday 1/7/20

Strength:

BACK SQUAT
3×5@70% -10lbs

WOD:
Competition:
For Time
21-15-9
Power Cleans (135/95)
HSPU
Box Jumps (24/20)

Performance:
For Time
21-15-9
Power Cleans (115/85)
HSPU (Ab Mat)
Box Jumps (24/20)

Fitness:
For Time
21-15-9
Power Cleans (95/65)
Push Press
Box Steps

Wednesday 1/8/20

E WOD

Thursday 1/9/20

Strength:

Gymnastics EMOM

HSPU and Pull Ups

WOD:

Competition:
7 Minutes
400m Run
20 Power Snatches (75/55)
Burpees over Bar with remaining time.

Performance:
7 Minutes
400m Run
20 Power Snatches (45/35)
Burpees over Bar with remaining time.

Friday 1/10/20

Strength:
CLEAN AND JERK
4×1@90%

WOD:

Competition:
For Time
50 Wall Balls
50 DU
40 Single DB OH Lunges
40 DU
30 Single DB STOH (50/35)
30 DU
20 DB OHL
20 DU
10 Wall Balls
10 DU

Performance:
For Time
50 Wall Balls
50 DU
40 Single DB OH Lunges
40 DU
30 Single DB STOH (35/20)
30 DU
20 DB OHL
20 DU
10 Wall Balls
10 DU

Fitness:
For Time
50 Wall Balls
50 Singles
40 Single DB OH Lunges
40 Singles
30 Single DB STOH (50/35)
30 Singles
20 DB OHL
20 Singles
10 Wall Balls
10 Singles