Monday Jan 16 - Saturday Jan 21, 2023

Monday Jan 16

Part A

Every 90 sec x 7
1 hang snatch +1 snatch + 1 OHS build to heavy but unbroken set

Part B

8 EMOM                                        
1- 8 P snatch @ 60% of todays max                                                
2- 8 btn press
                                                                
Part C

2 rounds                                             
3min AMRAP                                  
10 OHS 95/65                                  
10 C2B                                              
2 rounds                                             
3min AMRAP                               
12 OHS                                           
12T2B                                          
2 rounds                                              
3min AMRAP                                    
14 OHS                                            
14 Pull ups                                             
rest if you complete in the 3min cap

Tuesday Jan 17

Part A

Every 90sec for 6 rounds                                                                 
15 sec flexed arm hang into as many as possible
kipping pull ups, up to 8 reps if possible                                                 
Try to maintain reps every round   
             
Part B

4min AMRAP                                     
4 Thrusters 135/95                 
6 box jumps 24/20                               
12 Abmat sit ups                                                    
Rest 2min                                          
4min AMRAP                                                  
6 Thrusters 115/75                
6 box jumps 24/20                                  
12 GHD                                                    
Rest 2 min                                          
4min AMRAP                                                  
8 Thrusters 95/65                 
6 box jumps 24/20                                  
12 WTd abmat-45/25lb plate  

Wednesday Jan 18

Part A

7 x 3 Back squats 1,1, x,1

Part B

3 rounds                                  
12 Gorilla rows                                                        
12 pistols

Part C

E5MOM   x 4                                                           
10 front squats 135/95                          
30 KB swings 1.5/1p                                         
50 DU's                                              
3/2 Bar MU   

Thursday Jan 19

Part A

Partner WOD, you go I go                                               
200 Wallballs 20/14                     
Starting with Row 200m E2MOM- together                                                     
At 12min                                                     
100 Box jumps 24/20 with
Starting with 5 burpees
EMOM -together

Friday Jan 20

Part A

Every 90 sec x 7 sets                                                             
1 Deadlift + 2 hang clean + 2 front squat

Part B

Descending sets every 90 sec for 4 sets                                             
1- 8 Push Jerk- 115/85                  
2- 6 PJ  135/95                        
3- 4 PJ 155/105                         
4- 2 PJ 165/115                          
5 min to get to a heavy push jerk   
                                               
Part C

15 rounds                                         
5 hang power cleans 125/85                                    
2/1 muscle ups OR 5 pull ups one round and 5 dips the next round- no MU transitions      

Saturday Jan 21

Part A

Handstand technique          
or 3 x unbroken HSPU to floor if possible- test

Part B

40min time cap                            
7 rounds                                                      
24 Back Squats 135/95                                       
400m row