January 2023

Monday: WOD: EMOM 10 Min- 3 Squat Snatch (70% of 1 RM) rest 2 mint then: TEAMS of 2: 15/12 Calorie Row 15 Push Ups (one rows-one does push ups- cannot switch until both have finished) 15 Min AMRAP- score is pushups Tuesday: WOD: 10 Min to find 6 RM Back Squat – rest 2 […]

Monday: WOD: EMOM 3 min- 3 Reps Clean DL (90% of 1RM) rest 2 min 8 Min to find 3RM of Squat Clean- rest 2 min then: 21-15-9 Push Press; Pull Ups at min 10 then: 15-12-9 STOH; CTB Pull Ups Tuesday: WOD: 10 Min to find 8 RM Back Squat- rest 2 min then:

Monday: WOD: EMOM-3 min- 3 sets of 3 Snatch Grip DL- rest 2 min 8 Min to find 3RM Hang Squat Snatch-rest 2 min at min 15 then: 2 Min AMRAP- 15 CTB then max reps of KBS in remaining time Rest 2 min 2 MIN AMRAP- 19 Power Snatch then max burpees over bar

Monday: WOD: 75 Air Squats 25 Alt. DB Snatches 75 Air Squats for time Tuesday: WOD: 100 DU 30 Pushups 5 Sets rest 1 min after each set Wednesday: WOD: 6 sets- 1 every 7 min Odds: 16/12 Calorie Ski; 6 BBJO 15/12 Calorie Ski; 6 BBJO 9/7 Calorie Ski; 6 BBJO Even: 16/12 Calorie

Monday: WOD:    Buy in: 25/20 Calorie Ski 21-15-9: HSPU; Pull Ups Cash Out: 25/20 Calorie Ski for time Tuesday: WOD: 10 Sets- 1 set every 2 min: odd sets: 300/200 m Ski even sets: 15 burpees Wednesday: WOD: Kelly 400 M Run 30 Box Jumps 30 Wall Balls 5R4T Thursday: WOD: Teams of 2