Sunday Jan 8th – Saturday Jan 14th

Posted: 01/10/2023 in WOD
  • Sun Jan 8th
    • 6 Sets (1 set every 3:00)
      3/2 Rope Climbs (or 12 Burpee Pull ups)
      6 Sandbag to Shoulder (150/100) or 185/125 Power Clean
  • Mon Jan 9th
    • “Croissant”
      20 min AMRAP
      16/14 Cal Echo Bike
      15 Shoulder Press (75/55)
      9 Strict Pull Ups
    • Inverted Skull Crusher
      4 sets: 10 reps
      *rest 1:00-1:30 between
    • GHD Hip Raise
      4 sets: 20 reps; unload or holding a plate or DB
  • Tues Jan 10th
    • “Cream Cheese Danish”
      For Time
      10-9-8-7-6-5-4-3-2-1
      Sumo Deadlift High Pull (95/65)
      15 Wallballs (20/14)
    • Hang Power Clean 10×1
      EMOM (10:00)
      1 Hang Power Clean (building in weight as form allows)
  • Wed Jan 11th
    • “Cannoli”
      50/40 Calorie Row
      40 GHD’s or Stick Sit Ups
      30 Burpee Box Get Overs (30/24)
      40 GHD’s or Stick Sit Ups
      50/40 Calorie Row
    • DB Good Mornings
      4 sets: 10 reps
      *rest 1:30-2:00 between
    • Ring Curls
      4 sets: 10 reps
      *rest 1:30-2:00 between
  • Thurs Jan 12th
    • “Baguette”
      Teams of 2
      5 sets (each 1:1)
      50 Double Unders
      10 Front Squats (135/95)
      5 Power Cleans (135/95)
    • Lateral Bank Walk
      4 sets: 30 years
      *rest 2:00-2:30 between sets
    • Single Leg DB Hip Thrust
      4 sets: 10 reps (each side)
      *rest 2:00-2:30 between sets
  • Fri Jan 13th
    • “19.3”
      For Time
      200′ Dumbbell Overhead Walking Lunge (50/35)
      50 Alt. Single Dumbbell Step Up (50/35)(24/20)
      50 Strict Handstand Push-ups
      200′ Handstand Walk
  • Sat Jan 14th
    • “Eclairs”
      Teams of 2:
      60 Bench Press (135/85)
      800m Run together
      40 Bench Press (155/100)
      800m Run together
      20 Bench Press (185/115)
      800m Run together
    • Core Work
      4 rds
      15 Overhead Plate Sit ups
      7 alligator Rolls
      30 sec Face Up Chinese Plank
      30 Flutter kicks (each side)
      30 yd Offset Overhead farmers carry
      30 yd Offset Overhead farmers carry

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