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

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#