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
Strength Press 5x5 @ 55-60% E: 90secs For 5 Sets Rest 2 mins E2MOM for 3 sets Single Arm Kettlebell Press X’s 10 each WOD For Time 50 Deadlifts (275/185) *Every Break Run = Run 200m EC: Assault Bike 25mins (5 Sets of 3min on / 2 Off Moderately Hard)
Partner WOD 300m Shuttle Run Rest 5mins Max Pushups in 1min Rest 3mins Max Strict Pull Ups in 1min Rest 3mins Max Sit Ups in 2mins Rest 5mins 1m Run For Time
Oly E3MOM For 15mins 3 Reps of 1 clean + 2 Jerks WOD AMRAP in 12mins 3 Front Squats @ 70% 3 Strict Pull Ups 3 Strict Dips EC: Row, Bike, Run or Versa Tabata, Rest 4mins, Repeat Tabata
Strength Deadlift 5x5 @ 55-60% E: 90secs For 5 Sets Rest 2min E: 90secs 3 Sets Single Arm Kettlebell Row 10 each Side WOD 30.20.10 Box Jumps Pull Ups EC: 20min Run, Bike, Row or Versa 1min on 1min Off Moderately Hard
Strength Bench Press 5x5 @ 55-60% E: 90secs For 5 Sets Rest 2mins E: 90secs For 3 Sets 12 Dumbbell Floor Press WOD 4 Rounds For Time 10 Hang Power Cleans (135/95) 10 Burpees EC: Tabata Row, Bike, Run or Versa