Friday – 1/27/23

5 x 3 minute AMRAPS with 1 minute rest between AMRAPs
2 wall walks
8 Cleans and Jerks (135/85)

Thursday – 1/26/23

WOD
A: Deadlifts: 4×6 up to 60% of 1rm

B: 9 minute AMRAP of:
1 Rope Climb
2 Wallballs (20/14 – 10/9)
3 Push-ups
4 Pistols
5 KB Swings
6 Toes to bar
7 DB Thrusters (50/35)
8 ABMAT Sit-ups
9 Double Unders

Endurance
100m Run – 100m Row – 10 Double Unders – Rest 1 minute
200m Run – 200m Row – 20 Double Unders – Rest 2 minute
300m Run – 300m Row – 30 Double Unders – Rest 3 minute
400m Run – 400m Row – 40 Double Unders – Rest 4 minute
300m Run – 300m Row – 30 Double Unders – Rest 3 minute
200m Run – 200m Row – 20 Double Unders – Rest 2 minute
100m Run – 100m Row – 10 Double Unders – Done!

Wednesday – 1/25/23

17.1 For time (time cap: 20 minutes):
10 DB Snatches (50/35)
15 Burpee Box Jump-overs (24/20)
20 DB Snatches
15 Burpee Box Jump-overs
30 DB Snatches
15 Burpee Box Jump-overs
40 DB Snatches
15 Burpee Box Jump-overs
50 DB Snatches
15 Burpee Box Jump-overs

Tuesday – 1/24/23

A: Back Squat to 1RM

B: Mini Chipper For Time:
60 Overhead Lunges (Single Arm, Switch at 30 – 35/25)
50 KB Deadlifts (53/35)
40 DB Pull Throughs (35/25)
30 KB Swings (53/35)
20 Laying weighted toe touches
10 Supermans

Monday – 1/23/23

A: 10 minute EMOM of:
Sprint to no parking and back
2 Bar Muscles ups (Sub 1: 2 Chest to Bar, Sub 2: 5 Kips, Sub 3: 5 body rows)

B: 6 Rounds for time of: (9 min cap)
10 Wall Balls (20/14 – 10/9)
10 Cal Row

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