Sunday, Jan 1st – Saturday Jan. 7th

Posted: 01/01/2023 in WOD
  • Sunday, Jan 1st
    • BikeErg: Lactate Threshold
      10 min at RPE3, rest 1 min
      2000m at RPE6, rest 1 min

      5 sets
      500m at RPE6
      2min at RPE3
      No rest between sets
    • “New Years Resolution”
      2 sets
      5 Rounds
      1 Rope Climb
      50′ Single Dumbbell Walking Lunge (50/35)
      ***REST 5 min between sets***
  • Monday, Jan 2nd
    • “Elsa and Anna”
      10 Rounds
      16/13 Cal Row
      8 Burpees over rower
    • Accessory Work
      Goblet Squats
      Russian Kettlebell Swing
  • Tuesday, Jan 3rd
    • 3 Overhead Squat 5×3
      3 Overhead squat x 5 sets @ 60-70% of 1rm
      rest 60-90 seconds between sets
    • “Fran”
      21-15-9
      Thrusters (95-65)
      Pull Ups
  • Wednesday, Jan 4th
    • Push Jerk 5×3
      3 Push Jerks x 5 Sets @60-70% of 1rm
      rest 60-90 seconds between sets
    • “Kristoff and Sven”
      16:00 AMRAP
      16 Alt. Dumbbell Snatch (50/35)
      16 GHDs (or stick sit ups)
      16 Box Jump Overs (20)
  • Thursday, Jan 5th
    • “Noah’s Ark”
      Teams of 2 (1:1)
      42-34-26-18-8 Echo Bike
      (36-28-20-14-6 women)
    • Accessory
      Double DB Prone Row
      Lying DB Hamstring Curl
  • Friday, Jan 6th
    • Snatch 1×1
      10 min to establish a 1rm
      rest 60-90 sec. between sets
    • Clean and Jerk 1×1
      10 min to build to 1rm
      rest 60-90 sec between sets
    • “Walking on Water”
      11.1/14.1
      10:00 AMRAP
      30 Double Unders
      15 Power Snatch (75/55)
  • Saturday, Jan 7th
    • “Oaken”
      Teams of 2
      2000/1750m Row
      200 wall balls (20/14)
      2000/1750m Row
      100 Dumbbell Box Step ups (24/20)(50s/35s)
      2000/1750m Row

      Individual
      1000/850m Row
      100wall balls (20/14)
      1000/850m Row
      50 Dumbbell Box Step ups (24/20)(50s/35s)
      1000/850m Row

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