Workout of the Day
Monday 22.1.10 WOD
Weight Increasing Intervals
Every 2:00 For 5 Sets
6 Bar Facing Burpees
3 OHS (building to a heavy 3 from the floor)
Rest remaining time
“””Short 12“””
12 Minute AMRAP
15 Box Jumps 24/20
12 STOH 115/75
9 TTB
Sunday 22.1.9 WOD
“””Grandpa”””
19 Minute AMRAP
1 Deadlift 315/215
9 Bar Facing Burpees
36/28 Cal Bike
Saturday 22.1.8 WOD
Back Squat
5 Sets of 5
Tempo
3 Second Eccentric
2 Second Isometric
1 Second Concentric
Take as much rest as needed between
Record Weight
For Time
500/400m Row
30 Pull Ups
50ft DB Walking Lunge
20 C2B
50ft DB Walking Lunge
10 BMU
500/400m Row
Friday 22.1.7 WOD
Push Jerk
In 15 Minutes Build to a 1RM
Record Weight
“””JT“””
21-15-9
Handstand Push Ups
Ring Dips
Push Ups
Thursday 22.1.6 WOD
Partner WOD
25 Minute AMRAP
Partner 1 Completes
20 Box Jumps 24/20
15 SDHP 75/55
10 Lateral Burpees Over Barbell
Partner 2 Completes
200yard Shuttle Run (25 yards down/back x4)
Then Rests Till Partner 1 Is Done
Score Total Rounds
Wednesday 22.1.5 WOD
Barbell Complex
Every 2:00 For 5 Sets
30 Double Unders
1 Clean Complex
Complex is as follows
-1 Power Clean
-1 Hang Squat Clean
-1 Front Squat
AHAP
Record Weight
“””90 Degress“””
For Time
12-9-6-3
Clean 155/105
6-12-18-24
TTB
Tuesday 22.1.4 WOD
Pull Ups
Band Assisted Pull Ups
or
Chin Grip Inverted Row
4 Sets of 150% of Pre-Test
(if you got over 20 on inverted row go pull ups at 50%)
5 Sets
1 Minute KB Hold 70/53
2 Rope Climbs
1 Minute Assault Bike
Rest 1 Minute Between Sets
Score Total Time and Total Bike Cals
Monday 22.1.3 WOD
OHS
In 5 Attempts Find a 5RM
Record Weight
10 Minute AMRAP
20/15 Cal Row
20 Single Arm DB STOH 50/35
Sunday 22.1.2 WOD
Community WOD
22.1.1 HAPPY NEW YEAR!
Gym closed today. Happy new year!