MONDAY, JANUARY 9
PARTNER WOD
AMRAP 9
60 DOUBLE UNDERS
30 SYNCHRO PUSH UPS
14 SNATCHES 135/95
– REST 3:00 MIN –
AMRAP 9
30/21 CAL SKI ERG
15 SYNCHRO SIT UPS
6 CLEANS 185/135
TUESDAY, JANUARY 10
21-15-9-6-3
HSPU
BOX JUMPS 30/24″
WEDNESDAY, JANUARY 11
12:00 ASCENDING LADDER
100M ROW
10 WALL BALLS
200M ROW
20 WALL BALLS
300M ROW
30 WALL BALLS.. ETC
– REST 4:00 MIN –
500M TIME TRIAL
THURSDAY, JANUARY 12
VALENTINE’S DAY MASSACRE WOD #2
4 ROUNDS EACH (YOU GO, I GO)
12 TOES TO BAR
9 SINGLE DB SNATCHES 50/35
6 DOUBLE DB STEP UPS
3 DOUBLE DB DEVILS PRESS
*PARTNER OR INDY COMP FEB 4TH! WHARTON, NJ*
FRIDAY, JANUARY 13
5 X 2:00 AMRAP
10 CTB PULL UPS
6 PUSH JERKS 155/105
MAX LATERAL BURPEES OVER THE BAR
-REST 1:00 B/T SETS-
SATURDAY, JANUARY 14
EMOM X 4
3 THRUSTERS
EMOM X 4
2 THRUSTERS
EMOM X 4
1 THRUSTER
DEATH BY: BIKE
MIN 1: 8/6 CALORIES
MIN 2: REST
MIN 3: 10/7 CALORIES
MIN 4: REST
MIN 5: 12/8 CALORIES… M+2/W-70%
SUNDAY, JANUARY 15
ASCENDING LADDER X 5:00
3,6,9… DOUBLE DB DEADLIFTS
1,2,3… 30′ LENGTHS FARMER CARRY
2,4,6… 30′ LENGTHS SHUTTLE RUN
-REST 2:00 & REPEAT-
