Wednesday 01/25/2023

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Strength
Bench Press:
- Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

WOD
"General Motors"
For Time:
100/80 Calorie Assault Bike (Or 80/65 Calorie Echo Bike)

*Every minute on the minute (Including 0:00) perform 5 Burpee to Plate (10lb Hi-Temp)*

Tuesday 01/24/2023

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Strength
Power Clean + Push Jerk 10x5
Every Minute (10:00)
5 Power Clean and Push Jerks
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps

WOD
"Honda"
3 rounds For Time:
20 Handstand Push Ups
30 Toes to Bar
50’ Front Rack Walking Lunge 95#/65#

Monday 01/23/2023

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Strength
Back Squat:
- Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

WOD
"Toyota"
For Time:
500-400-300-200-100m
Row
50-40-30-20-10
Air Squats

*Female Distance: 400-320-240-160-80