Monday Jan 23rd – Sunday Jan 29th

Posted: 01/23/2023 in WOD
  • Monday 23rd
    • Back Squat 1×1
      Heavy single (10-12 min)
    • “Toyota”
      For Time
      500-400-300-200-100m
      Row
      50-40-30-20-10
      Air Squats

      **Women distance 400-320-240-160-80
  • Tuesday 24th
    • Power Clean + Push Jerk 10×5
      5 Power Cleans + 5 Push Jerks
      Lightweight that can be cycles smoothly for touch and go reps
    • “Honda”
      3 Rounds for Time:
      20 Handstand Push Ups
      30 Toes 2 Bar
      50′ Front Rack Walking Lunge (95/65)
  • Wednesday 25th
    • Bench Press 1×1
      Heavy Single (10-12 minutes)
    • “General Motors”
      80/65 Echo Bike
      EMOM (including 0:00) preform 5 Burpee to Plate (10 lb. Hi-Temp)
  • Thursday 26th
    • Deadlift 1×1
      Heavy Single (10-12 min)
    • “Mazda”
      Teams of 2
      6 sets (each/1:1)
      100 ft sandbag carry (150/100) or DB Farmers carry (70s/50s)
      6 High Box Jumps (36/30)
  • Friday 27th
    • “Open Workout 12.4/13.3”
      12:00 AMRAP
      150 Wallballs
      90 Double Unders
      30 Muscle Ups
    • Skills and Drills Session
      Focus: Handstand Hold
  • Saturday 28th – 8am WOD and 9am Jump Rope Clinic
    • “Ford”
      Teams of 2
      20 Rope Climbs
      40/32 Calories Row (Each at the same time – 2 rowers)
      60 Clean & Jerks (135/95)

      Individual Option:
      10, 40/32, 30
    • Mini Pump Session
  • Sunday 29th
    • “Volkswagen”
      21-18-15-12-9-6-3
      KB Swings (53/35)
      42-36-30-24-18-12-6
      Walking Lunge Steps

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