WODS for the Week - Jan 9

MONDAY, JAN. 9

BRING A FRIEND WEEK!!!
Muscle Endurance Cycle 3, Week 2

AMRAP :90
10 Deadlifts
Max Burpees over the Bar
x 10 Sets (5 each)
— With a partner, alternating sets:

"Rx" (225/155)

TUESDAY, JAN. 10

Strength Endurance:
Every 2 Minutes x 12 Sets:
Set 1) 10 Unbroken Front Squats
—Calories with Time Remaining
Set 2) 10-15 Toes to Bar
—Calories with Time Remaining

Scores - overall = sum total
1) Unbroken Front Squat Load
2) Total Toes to Bar
3) Total Calories

WEDNESDAY, JAN. 11

Skill:
Push Jerk

For Time: (15 Min Cap)
40 Shoulder to Overhead
400m Run
8 Wall Walks
400m Run
40 Push-Ups

"Rx" - Barbell (115/75)

THURSDAY, JAN. 12

AMRAP 30:
60/45 Assault Bike Calories
80 Double Unders
80/60 Cal Row
80 Double Unders
— with a partner

FRIDAY, JAN. 13

Strength:
Every :90 sec x 6 Sets:
8 TnG Hang Power Cleans

4 Rounds (12 Min Cap)
15 Wallballs
20 Russian KB Swings
25 Sit-Ups

"Rx" - Wallball - (20/14), KB - (53/35)

SATURDAY, JAN. 14

Coming Soon

SUNDAY, JAN. 15 (Endurance)

Coming Soon

WORK YOUR WEAKNESS

STRENGTH I
10 sets for load:
1 pause back squat + 2 back squats
- Start at 60% and increase load as much as possible without sacrificing bar speed.
- Rest exactly 2:00 between sets.

SKILL I
EMOM 10
Min. 1 | :20 seated leg raise hold
Min. 2 | :20 ring support hold (top of the dip)

SKILL II
EMOM 10:
10 alternating single-leg squats
- Rest with the remaining time in the minute.
- If you are able to perform 10 reps smoothly and without issue, consider adding load by holding a single dumbbell.

STAMINA I
EMOM 20:
Min. 1 | 10/15 cal. row
Min. 2 | 20 box jump over (20/24 in)