Monday 1/13/20

Strength:
BACK SQUAT
3×5@70%

WOD:
Competition:
5 Rounds For Time
30 – DU
20-Air Squats
10 – Deadlifts (135/95)
5- Push Press (135/95)

Performance:
5 Rounds For Time
30 – DU
20-Air Squats
10 – Deadlifts (115/85)
5- Push Press (115/85)

Fitness:
5 Rounds For Time
30 – Single Unders
20-Air Squats
10 – Deadlifts (95/65)
5- Push Press (95/65)

Tuesday 1/14/20

Strength:

SNATCH
5X1@90%

WOD:
Competition:
AMRAP 16
2 Power Cleans (205/145)
10 Toes to Bar
15 Box Jumps (24/20)

Performance:
AMRAP 16
2 Power Cleans (155/105)
10 Straight Leg Raises
15 Box Jumps (24/20)

Fitness:
AMRAP 16
2 Power Cleans (135/95)
10 Kees to Chest
15 Box Step Ups (24/20)

Wednesday 1/15/20

E WOD

Thursday 1/16/20

Strength:

Gymnastics EMOM
HSPU and Pull Ups (Week 3)

WOD:

Competition:
500M ROW for time

Friday 1/17/20

Strength:
CLEAN AND JERK
5×1@95%

WOD:

Competition:
13 Min AMRAP
30 Wall Balls (20/14)
20 DB Squat Snatches / Power Snatch (alternating rounds) (50/35)

Performance:
13 Min AMRAP
30 Wall Balls (20/14)
20 Power Snatch (50/35)

Fitness:
13 Min AMRAP
30 Wall Balls (14/10)
20 Power Snatch (35/20)