Workouts 1/22-1/28

Monday

75/60 cal row

21 push jerks 135/95

75/60 cal row

15 push jerks 185/ 125

75/60 cal row

9 push jerks 225/155

 

Tuesday

4 sets

3 tempo bench press

3 weighted chin ups

4 sets 3min on 1:30 off

10 BJO 30/24

5 burp pull up

5 burp bjo 24/20

10 pull ups

 

weds

5 sets

3 back squats

amrap 10

30 crossovers

20 v- ups

10 front squats 155/105

 

Thursday

6 sets 2min on/ 2min off

8/6 cal bike

10 alt box step up 70/50

max db snatch in remaining time

 

Friday

open wod 17.2

amrap 12

50’ db fr lunge 50/35

16 ttb

8db power clean

2 rounds

50’db fr lunge

16 bmu

8 db power cleans

 

saturday

for time w/ partber

1000/750m row

50 wallballs

1000/750m row

30 hspu

1000/750m row

10 Rope climbs

 

sunday

10 rounds

1 sn deadlift

1 hang power snatch

1 overhead squat

6 bar facing burp

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