Monday Jan 2 - Saturday Jan 7, 2023

Monday Jan 2

Part A

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

Part B

8 EMOM                                        
1- 8 HP snatch @ 50% of todays max                                              
2- 8 Sotts press

Part C

The "Swifty"                                   
Anytime throughout the WOD complete                                                        
25 calories on the Rower in a row                                                
2 rounds                                      
25 OHS- 95/65                   
20 GHD                                           
15 Dips                                          
10 Burpees over bar

Tuesday Jan 3

Part A

Every 90sec x 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

27-21-15-9                                                                                   
Cal Row                                          
Thrusters 95/65

Wednesday Jan 4

Part A

5 x 5 Back squats 3,1, x,1

Part B

3 rounds                                  
12 ring rows                                                          
10 pistols

Part C

6 rounds                                       
10 HP clean 105/75                            
8 Burpees                                      
10 FR lunges                                                                      
8 Box jumps 24/20

Thursday Jan 5

Part A

TTB Technique OR 3 sets of 10 TTB

Part B

6min AMRAP                                    
21 KB DL 50/35                                                   
30sec Leg extensions- feet elevated                      
Rest 2min                                          
6min AMRAP                                       
15 Tall Wallball 20/14                                 
30sec DB Renegade rows                                                             
rest 2min                                                
6min AMRAP                                     
21 Alt Snatches 50/35                                                
30sec Horn curls 1.5/1p               
Rest 2min                                          
6min AMRAP                                      
15 Medball cleans                                 
30sec jump lunges                              
* Score is reps completed in the 30sec work

Friday Jan 6

Part A

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

Part B

Descending reps every 90 sec for 5 sets                                             
1- 10 Push press- 95/65                   
2- 8 push press 105/75            
3- 6 PP or PJ 115/85                  
4- 4 PP or PJ 135/95                                                    
5- 2 PP or PJ 155/105                      
5 min to get to a heavy push jerk
       
Part C

8min AMRAP                                                            
4 Deadlifts 225/ 155              
6 T2B                                                                 
8 HSPU

Saturday Jan 7

Part A

10min Lat mobility

Part B

C2B technique OR 3 x unbroken C2B- test

Part C

4 rounds                                                
20 Burpees                                                
12 pull ups                                                 
20 KBS 1.75/ 1.25                                                                         
12 Push ups                                            
40 DU's