• Friday, January 24

    Strength:

    Part A.
    Every minute, on the minute, for 3 minutes (3 sets):
    Sots Press x 4
    Followed by…
    Every minute, on the minute, for 3 minutes (3 sets):
    Tall Clean x 2

    Part B.
    Every 90 seconds, for 15 minutes (10 sets):
    C&J with a 2 second pause in split x 1 rep @ 80-85%

    WOD:

    ME set of unbroken Wallballs

    3min rest

    Then
    Accessory work
    Floor Press bottoms up kB (one hand at a time)
    4×10/side
    Strict ring rows
    4×10

  • Thursday, January 23

    Skill:

    Ring Mu’s
    10min EMOM
    Odd min: ME set of unbroken mu’s
    Even min: 5 high box jumps

    WOD:

    400m run
    75 DU’s
    21 hspu’s
    600m run
    50 DU’s
    15 hspu’s
    800m run
    25 DU’s
    9 hspu’s

  • Wednesday, January 22

    Strength:

    Squats
    Week 3 hatch cycle
    Back squat – Based off bs 1rm
    Every 2:30
    1×8@65%
    1×8@70%
    1×6@80%
    1×6@85%

    Front squat
    Every 2:00 – Based off fs 1rm
    1×5@60%
    1×5@70%
    1×5@75%
    1×5@80%

    WOD:

    7mins to complete
    400m sprint
    40 t2b
    Remainder of time max burpee bar touch

    * Score is total burpees
    (5’8 and over go on tall bar)