Monday Jan 30th – Sunday Feb 5th

Posted: 01/30/2023 in WOD
  • Monday Jan 30th
    • Deadlift 5×5
      5 Deadlift x 5 sets @65% of Heavy Single (Week 1)
      Complete a set on the 2 min mark
    • “Taylor Swift”
      2 sets
      12 Devils Press (50s/35s)
      50 Double Unders
      8 Devils Press (50s/35s)
      50 Double Unders
      4 Devils Press (50s/35s)
      50 Double Unders
      -rest 2 min between sets-
  • Tuesday Jan 31st
    • Back Squat 5×5
      5 Back Squat x 5 sets @65% of Heavy Single (Week 1)
      Complete a set on the 2 min mark
    • “I Knew Your Were Trouble”
      For Time:
      40/32 Cal Echo Bike
      50 Pull Ups
      40/32 Cal Echo Bike
  • Wednesday Feb 1
    • Bench Press 5×5
      5 Bench Press x 5 sets @65% of Heavy Single (Week 1)
      Complete a set on the 2 min mark
    • “Shake it Off”
      75 Burpee Box Jump Overs (24″/20″)
      Every 2 min, including 0:00, preform 5 front squats
  • Thursday Feb 2
    • Power Snatch 10×5
      EMOM for 10:00
      5 Power Snatch
      Use lightweight that can be cycled smoothly for 5 Touch and Go reps
    • “Look What You Made Me Do”
      4 Sets:
      1 min Max Push Press (45/35)
      1 min Max Abmat sit ups
      1 min Max Walking Lunge Steps
      1 min rest
  • Friday Feb 3rd
    • Open 14.4
      AMRAP 14:00
      60 Calorie Row
      50 Toes 2 bar
      40 Wall Balls
      30 Power Cleans (135/95)
      20 Muscle Ups
    • Skills and Drills
      Handstand Hold
  • Saturday Feb 4th
    • “We are Never Ever Getting Back Together”
      Partner Workout
      400m Run together (or 1600m bike split)
      30 Wall Walks
      800m Run together
      60 Overhead Squats(95/65)
      400m Run together
    • Core Work
  • Sunday Feb 5th
    • “Our Song”
      10 Rounds
      8 Dumbbell Bench (50s/35s)
      16/14 Cal Bike

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