Monday 1/20/20

Strength:
SNATCH
1 Rep Max

WOD:
Competition:
12 Minutes Ascending
1 Squat Snatch (135/95)
1 Bar MU
2,2 / 3,3, / 4,4 etc

Performance:
12 Minutes
1 Squat Snatch (115/85)
1 C2B + Box Dips
2,2 / 3,3, / 4,4 /

Fitness:
12 Minutes
1 Squat Snatch / or Power Snatch (95/65)
1 Ring Row + Box Dips
2,2 / 3,3, / 4,4 etc

Tuesday 1/21/20

Strength:

CLEAN & JERK
E2MOM 12 minutes
5 X C+J @60%
5 X T2B
Increase 1 rep every 2 minutes

WOD:
Competition:
AMRAP 14 – with a partner (you go I go)
12 Cal Ski
8 DB Thrusters (50/35)
8 T2B

Performance:
AMRAP 14 – with a partner (you go I go)
12 Cal Ski
8 DB Thrusters (50/35)
8 Straight Leg Raises

Fitness:
AMRAP 14 – with a partner (you go I go)
12 Cal Ski
8 DB Thrusters (35/20)
8 Knees to chest

Wednesday 1/22/20

E WOD

Thursday 1/23/20

Strength:

Gymnastics EMOM
HSPU and Pull Ups (Week 4)

WOD:

Competition:
AMRAP 8
30 DU
10 HRPU
3 Deadifts (275/195)

Performance:
AMRAP 8
30 DU
10 HRPU
3 Deadifts (225/155)

Fitness:
AMRAP 8
50 Singles
10 HRPU
3 Deadifts (155/105)

Friday 1/24/20

Strength:
BACK SQUAT
1 Rep Max
Accessory Work – Bicep Curls

WOD:

Competition:
16 Min E2MOM row 25 cal then max effort wall balls (20/14) with remaining time.
Rest 2 minutes
Repeat x4

Performance:
16 Min E2MOM row 20 cal then max effort wall balls (20/14) with remaining time.
Rest 2 minutes
Repeat x4

Fitness:
16 Min E2MOM row 20 cal then max effort wall balls (14/10) with remaining time.
Rest 2 minutes
Repeat x4