Tuesday Jan 24, 2023

Brittany

Part 1 FRONT SQUATS: Every 2 minutes for 20:00 Minutes: 
4 Reps @ 80% 1RM

Part 2:
2:002:002:003:00 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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Monday Jan 23, 2023

Rob

Part 1: Every 2:30 Mins for
4 sets

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


Friday Jan 20, 2023

Sarina

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: 
Snatch Deadlifts+ 1 Snatch Pull

Part 2:
OPEN WOD 18.4/20.3

21159
Deadlifts #225/#155

Handstand pushups

Then..

21159

Deadlifts #315/#205lb

50 ft HS Walk after each set

Time Cap 
9:00 Mins
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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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