Brittany
Part 1 FRONT SQUATS: Every 2 minutes for 20:00 Minutes: 4 Reps @ 80% 1RM
Part 2:
2:00–2:00–2:00–3:00 minute rounds of
Buy in: 12/10 cal echo bike
In remaining time, accumulate: Max Reps: Thrusters 75lbs/55lbs
*Rest 1 min between rounds
*Continue this format until you complete 75 Thrusters
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Author: Built By Division
Monday Jan 23, 2023
Rob
Part 1: Every 2:30 Mins for 4 sets
8 Strict Pull ups/ Strict C2B Pull ups/ Weighted Pull ups
12 Banded Hollow Lat Pull Downs
PART 2: AMRAP 9:00 Minutes
4 Rounds of:
10 Chest-Bar Pullups
10 DB Box step overs
Directly into AMRAP in remaining time of
5 Muscle ups (BMU/Rings)
20 Alternating pistol squats
Part 3: 3 Sets
30 second side plank leftside
30 second middle plank
30 second side plank right side
30 seconds rest*
Straight into…
1 Round
200ft unbroken Suitcase Carry per side
*go heavy as long as you are able to maintain good positioning
Time Cap 9:00 minutes
Sunday Jan 22, 2023
Saturday Jan 21, 2023
Friday Jan 20, 2023
Part 1. Snatch Complex
Every 2 Mins for 5 sets: 3 Snatch Balance + 1 Pause Overhead Squat (pause 2s in bottom).
Straight into…
Every 2 minutes for 5 sets: 3 Snatch Deadlifts+ 1 Snatch Pull
Part 2: OPEN WOD 18.4/20.3
21–15–9
Deadlifts #225/#155
Handstand pushups
Then..
21–15–9
Deadlifts #315/#205lb
50 ft HS Walk after each set
Time Cap 9:00 Mins
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Thursday Jan 19, 2023
Wednesday Jan 18, 2023
Tuesday Jan 17, 2023
Monday Jan 16, 2023
Dave
Part 1. Every 2 minutes for 10 sets perform: 5 Reps Front Squats (75%)
Part 2: For Time
8 Wallballs, 4 Shuttle Run (50ft), 4 Rope Climbs
16 Wallballs, 8 Shuttle Run (50ft), 3 Rope Climbs
24 Wallballs, 12 Shuttle Run (50ft), 2 Rope Climb
32 Wallballs, 16 Shuttle Run (50ft), 1 Rope Climb
15:00 Minute Time Cap
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