• Thursday, Jan 24th

    WOD:

    4 rounds
    1 min max cals on the bike
    Rest 1 min
    1 min max cals on the rower
    Rest 1 min
    1 min max du’s
    Rest 1 min
    1 min max rope climbs
    Rest 1 min

    Midline/accessory:

    Strict HSPU’s
    3 sets of ME with 2mins rest between attempts
    * If unable to do strict work on negatives, 3 sets of 4 negatives with a 4sec lower

  • Wednesday, Jan 23rd

    Strength:

    Overhead Squat
    3-3-3-3-3

    WOD:

    3 rounds
    400m run
    15 ohs 115/75
    15 C2B

    Midline:

    Hip Extensions
    3×15

  • Tuesday, Jan 22nd

    Strength:

    Deadlift
    3-3-3-3-3

    WOD:

    20min EMOM
    Min1: 10 front rack Back step lunges 155/105 (from the floor)
    Min2: 5 Strict Pull-Ups (add weight if possible)
    Min3: 5 High (for you) Box Jumps
    Min4: 18/15 cal Row

    * no RX/scaled today. work on strength and explosiveness set own pull up Mod and box height as necessary

    Midline/accessory:

    Plank (weighted if possible)
    3x 1min
    1min rest