MONDAY, JANUARY 16
AMRAP 16 W/ A PARTNER
100 DOUBLE UNDERS
(PARTNER MUST HOLD TOP OF DL)
50 HSPU
(PARTNER MUST HANG FROM PULL UP BAR)
25 DEADLIFTS 225/155
(PARTNER MUST HOLD TOP OF HS)
*SPLIT REPS BETWEEN PARTNERS*
TUESDAY, JANUARY 17
3 SETS (10:00 CAP)
MAX UNBROKEN DB BENCH PRESS 50s/35s
MAX UNBROKEN STRICT PULL UPS
-REST AS NEEDED BETWEEN SETS-
21-15-9
CALORIE ROW
TOES TO RINGS
WEDNESDAY, JANUARY 18
OPEN WOD 20.4
FOR TIME (20:00 CAP)
30 BOX JUMPS 24/20
15 CLEAN & JERKS 95/65
30 BOX JUMPS
15 CLEAN & JERKS 135/85
30 BOX JUMPS
10 CLEAN & JERKS 185/115
30 PISTOLS
10 CLEAN & JERKS 225/145
30 PISTOLS
5 CLEAN & JERKS 275/175
30 PISTOLS
5 CLEAN & JERKS 315/205
THURSDAY, JANUARY 19
EMOM X 30
1: 3 MUSCLE UPS
2: EASY BIKE
3: 4 WALL WALKS TO PLATES
4: EASY BIKE
5: 10 ALT DB SNATCHES 70/50
6: EASY BIKE
FRIDAY, JANUARY 20
EMOM X 3
10 OVERHEAD SQUATS
-REST 3:00-
EMOM X 4
6 FRONT SQUATS
-REST 2:00-
EMOM X 5
3 BACK SQUATS
5 ROUNDS
8 HOLLOW ROCKS
8 V-UPS
8 KNEE INS
8 SECOND HOLLOW HOLD
*1 MINUTE REST IN BETWEEN ROUNDS*
SATURDAY, JANUARY 21
TEAMS OF 3 OR 4
4 ROUNDS (FOLLOW THE LEADER)
2 ROPE CLIMBS
10/7 CAL SKI ERG
12/10 CAL ECHO BIKE
14/12 CAL ROW
*CANNOT PASS MEMBER IN FRONT OF YOU*
SUNDAY, JANUARY 22
4 SETS
25 WALL BALLS
25 KB SWINGS
25 BURPEES
*REST 1:2 BETWEEN SETS*
