Accessory Teams of 2 (One Works/One Rests) AMRAP in 8mins Tire Flips Rest 2 mins AMRAP in 8mins 20 Sledge Slams 15 Butterfly Sit Ups 100m Ball Run (20/14) Rest 2 mins AMRAP in 8mins 5 Goblet Step Ups Each Leg (53/35) 10 Swings 30sec Plank Hold
Strength Deadlift Every 1:45 For 5 Sets 5x5 @65-70% Rest 2mins 3 Sets E90secs Single Arm Kettlebell Row 8 Each Side WOD 5 Rounds For Time 5 Full Snatch (155/105) 10 Toes-to-Bar
Strength Back Squat Every 1:45 For 5 Sets 5x5 @ 65-70% Rest 2 min 3 Sets E:90secs 8 Each Dumbbell Split Squats WOD 20min AMRAP 500m Row 20 Pull Ups 20 Power Snatch (95/65) EC: 25mins of 30secs On & 30secs Off @ 90% Effort
Strength Strict Press Every 1:45 For 5 Sets 5x5 @ 65-70% Rest 2 minutes E: 90s For 3 Sets 10 Single Arm Kettlebell Strict Press Each Side WOD AMRAP in 12 mins 5 S2O 135#/95 (RX+ 155/105) 10 deadlifts 15 box jumps 24"/20" EC: E3MOM For 30 mins: 30secs Max…
Oly E3MOM For 5 Rounds 3 Reps of 2 Snatch + 2 Overhead Squat WOD E2MOM For 5 Rounds Run 200m 15 Hang Power Clean (95/65) - (RX+ 115/75) EC: 20mins of 30secs On & 30secs Off @ 80% Effort
Skill Zercher squat Sled pull tips Farmer's carry tips WOD Teams of 2 with only 1 partner working at a time. . . AMRAP in 7 mins Zercher squats Rest / transition 2 mins AMRAP in 7 mins Sled pulls Rest / transition 2 mins AMRAP in 7 mins Farmer's…
Cardio 20min of 30’s On, 30’s Off Your Modality of Choice (bike, row, run, VC). Choose a Different Modality Than You Used Last Thursday. WOD 5 Rounds For Time 12 Dumbbell Snatches (6 R, 6L) 12 Hollow Rocks EC: See January Challenge Board
Strength Deadlift 5x5 @ 60-65% E1:30MOM Single Arm Kettlebell Row X’s 8 Each Side 3 Sets E90secs WOD 50 Cal Bike/70 Cal Row 50 Bodyweight Front Squat 50 Cal Bike/70 Cal Row