Saturday 01/07/2023

WOD
"Oaken"
Teams of 2 For Time:
2000/1750m Row
200 Wall Balls 20#/14#
2000/1750m Row
100 Dumbbell Box Step Ups (24"/20")(50s/35s)
2000/1750m Row

Friday 01/06/2023

Strength 1
Snatch 1x1
- 10 minutes to establish a 1RM Snatch

* Rest 60-90 seconds between sets *

Strength 2
Clean & Jerk 1x1
- 10 minutes to establish a 1RM Clean and Jerk

* Rest 60-90 seconds between sets *

WOD
"Walking on Water"
11.1/14.1
10:00 Amrap
30 Double Unders
15 Power Snatch 75#/55#

Thursday 01/05/2023

WOD
"Noah’s Ark"
Teams of 2 (1:1)
50-40-30-20-10 Calorie Assault Bike*
*40-32-24-16-8 Women's Calories

Accessory 1
Double DB Prone Row
4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

Accessory 2
Lying DB Hamstring Curl
4 sets: 10 reps

*Rest 1:30-2:00 b/t sets

Wednesday 01/04/2023

Strength
Push Jerk 5x3
3 Push Jerk x 5 sets @60-70% (1RM Clean and Jerk)

- Rest 60-90 seconds between sets –

WOD
"Kristoff and Sven"
16:00 Amrap
16 Alternating Dumbbell Snatch 50#/35#
16 Stick Sit ups (w/PVC)
16 Box Jump Overs 20"