Monday 1/27/20

Strength:
POWER CLEAN E2MOM
5X1 @ 70%
20 Second L-Sit Hold

WOD:
Competition:
10-9-8-7-6-5-4-3-2-1
Power Cleans (155/105)
1-1-1-1-1-1-1-1-1-1
Rope Climbs

Performance:
10-9-8-7-6-5-4-3-2-1
Power Cleans (115/85)
1-1-1-1-1-1-1-1-1-1
Rope Climbs

Fitness:
10-9-8-7-6-5-4-3-2-1
Power Cleans (95/65)
20 Sec L-Sit Hold between each set

Tuesday 1/28/20

Strength:

FRONT SQUATS
4X3@60%

WOD:
Competition:
For Time
21-15-9
Thrusters (95/65)
T2B
Rest 3 Min
9-15-21
OHS
Burpees Over Bar

Performance:
For Time
21-15-9
Thrusters (75/55)
Straight Leg Raises
Rest 3 Min
9-15-21
OHS
Burpees Over Bar

Fitness:
For Time
21-15-9
Thrusters (75/55)
Knees to Chest
Rest 3 Min
9-15-21
OHS or FS
Burpees Over Bar

Wednesday 1/29/20

E WOD

Thursday 1/30/20

Strength:

POWER SNATCH
Build to 80% then drop then drop 10 lbs for 3×2

WOD:

Competition:
2 Rounds
1 Min Work 1 min Rest
Bike
Ski
Row
Wall Ball 20/14

Performance:
2 Rounds
1 Min Work 1 min Rest
Bike
Ski
Row
Wall Ball 14/10

Friday 1/31/20

Strength:
STRICT PRESS & BENT OVER ROWS
4×3+8 @50% of C+J


WOD:

Competition:
12 Min AMRAP
Partner WOD – You go I go
8 – Double KB Cleans
6 – Double KB Front Squats
4 – STOH

Performance:
12 Min AMRAP
Partner WOD – You go I go
8 – Double KB Cleans (35/25)
6 – Double KB Front Squats
4 – STOH

Fitness:
12 Min AMRAP
Partner WOD – You go I go
8 – Double DB Cleans (35/20)
6 – Double DB Front Squats
4 – STOH