Thursday 01/19/2023

WOD
"Cera"
Teams of 2 For Time:
120 GHD’s (Or 120 Stick Sit Ups)
12 Rope Climbs (Or 40 Strict Pull Ups)
240 Wall Balls 20#/14#

Wednesday 01/18/2023

WOD
"The Land Before Time"
7:00 Max Distance Row
-1:00 rest-
7:00 Max Distance Bike
-1:00 rest-
7:00 Max Air Squats

*Score is total reps

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

Tuesday 01/17/2023

WOD
"Littlefoot"
For Time:
15-12-9
Dumbbell Thruster (50s/35s)
Dumbbell Box Step ups (50s/35s)(24"/20"
30yd Sled Push (4x45’s/ 3x45’s) (Or 20/16 Calorie Assault Bike)

Accessory
Core Work:
4 Rounds
10 Single Arm Kettlebell Sit-ups (Left)
10 Single Arm Kettlebell Sit-ups (Right)
30-sec Plank Hold
*Rest 1:00 between sets

Monday 01/16/2023

WOD
"Ducky"
For Time:
21-15-9
Power Cleans 115#/80#
Bar Facing Burpees

Strength 1
Flat Bench DB Chest Fly
4 sets: 12 reps
*Rest 1:00-1:30 b/t sets

Strength 2
Single Arm DB Kickback
4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets