Sunday, Jan 15th – Sunday Jan 22nd

Posted: 01/15/2023 in WOD
  • Sunday Jan 15th
    • “Ratatouille”
      For Time:
      150 Kettlebell Swings (53/35)
      *** every time you break you complete 10 burpee to 6″ bar/target
    • BikeErg Interval
  • Monday Jan 16th
    • “Ducky”
      21-15-9
      Power Cleans (115/80)
      Bar Facing Burpees
    • Flat Bench DB Chest Fly
    • Single Arm DB Kickback
  • Tuesday Jan 17th
    • “Littlefoot”
      15-12-9
      Dumbbell Thrusters (50/35)
      Dumbbell Box Step Ups
      16/14 Calorie Echo Bike
    • Core Work
  • Wednesday Jan 18th
    • TBD
    • Hang Power Snatch 10×1
      EMOM (10:00)
      1 hang power snatch (build in weight as form will allow)
  • Thursday Jan 19th
    • “Cera”
      Teams of 2
      120 GHD’s (or Stick Sit ups)
      12 Rope Climbs (or 40 strict pull ups)
      240 Wall Balls (20/14)

      Individual:
      50 GHDs (or stick sit ups)
      5 rope climbs
      100 Wallballs
  • Friday Jan 20th – 3rd drawing for Open Athletes
    • “11.2”
      15:00 AMRAP
      9 Deadlifts
      12 Hand Release Push Ups
      15 Box Jumps (24/20)
  • Saturday Jan 21st – HEALTHY POT LUCK DAY (bring a dish to share and send us the recipe)
    • “Spike”
      Teams of 2:
      3 Rounds
      2000m/1750m row
      30 synchro dumbbell front squats (50/35)
      (or 60 DB front squats)

      Individual:
      3 rounds:
      1000m/850m row
      30 DB front squats
  • Sunday Jan 22nd
    • “Petrie”
      Every 2:00 x 8 sets
      12 Burpee Pull-Ups

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