Wednesday 01/11/2023

/

WOD
"Cannoli"
Fot Time:
50/40 Calorie Row
40 GHD’s (Or Stick Sit Ups)
30 Burpee Box Get Overs 30#/24#
40 GHD’s (Or Stick Sit Ups)
50/40 Calorie Row

Accessory 1
DB Good Mornings
4 sets: 10 reps
*Rest 1:30-2:00 b/t sets

Accessory 2
Ring Curls
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets

Tuesday 01/10/2023

/

WOD
"Cream Cheese Danish"
For Time:
10-9-8-7-6-5-4-3-2-1
Sumo Deadlift High Pull 95#/65#
15 Wall Balls 20#/14#

Strength
Hang Power Clean 10x1
Every minute (10:00)
1 Hang Power Clean (Build up in weight as form allows)

Monday 01/09/2023

/

WOD
"Croissant"
20 min AMRAP
21/16 Calorie Assault Bike
15 Shoulder Press 75#/55#
9 Strict Pull-ups

Accessory 1
Inverted Skull Crusher
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets

Accessory 2
GHD Hip Raise
4 sets: 20 reps; unloaded or holding a plate or DB