Jan 8 – 14

WODS and Open Gym time — Schedule

Saturday Jan 8
With a Partner, split anyway you like
35 Min Cap
30 Burpee Pull Ups
30 Cal
30 Burpee Deadlifts 275/205 (use about 2/3 of your 1RM)
30 45/25# OH plate step back lunge (30 for each leg and for each partner so 120 total)
30 Burpee over Bar
30 Cal
30 Muscle Ups (Sub Burpee Pull Ups)

Sunday Jan 9

5 Rounds
12 HandStand Push Ups
10 Cal
3 Muscle Ups
X Squat Cleans
Round 1 X = 15 @ 135/95
Round 2 X = 12 @ 155/105
Round 3 X = 9 @ 165/115
Round 4 X = 6 @ 185/135
Round 5 X = 3 @ 225/155

Monday Jan 10

Wendler Week 2
Back Squat 3×3

Metcon:

4 Rounds 
2 Min Work 2 Min Rest
16 (8 Each Arm) Single DB Push Press 50/35
10 Box Jump Overs (24/20)
Max Cal until 2 Min

RX+ 16 70# DBall Press

*Score is total CAL

Tuesday Jan 11

Wendler Week 2
Push Press 3×3

Metcon:

3-6-9-12-9-6-3
12 Min Cap
Clean and Jerk 135/95
Burpees Over the Bar
(Pick a weight that you COULD do 12 touch and go if that’s all you had to do.)
RX+ Do Burpee Pull Ups

Wednesday Jan 12

Every 5 min for 8 rounds
4 Muscle Ups
8 HSPU
16 KB Front Rack Step Back Lunges 70/53 
(1KB, 8 reps one side, 8 the other)
Adjust muscle ups and HSPU so that you are working for 2.5-3 Min per each 5 min cycle.
Sub Burpee Pull Ups and Regular Push Ups if needed.
Record slowest round.

Thursday Jan 13

Wendler Week 2
3×3 Deadlift

Metcon:

12 Minute EMOM
1) 20 Box Jump Over
2) 40 Double Unders
3) 12 Burpee Over Rower
4) 16/12 Cal Row

Start at station 1 or 3 so you’ve got rower to jump over…

Friday Jan 14

Wendler Week 2
Bench Press 3×3

Metcon:

“Fran”

21-15-9 reps for time of:
• Thruster 95/65#
• Pull-ups

POPULAR POSTS

FEB 17-23

Sat  For Time (CAP 35:00) w/ a Partner… 30 Burpee Over The Bar -RX+ SYNCHRO100 Thruster @95/6510x 30 Double Under – RX+ Unbroken*100 Thruster30 Burpee

FEB 10-16

Sat  With a partner… *You need to do all the machines, one per block. AMRAP 10:00 1500m Row-Ski/ 3600m Bike*Split every 250m or 600m.MAX Cluster

FEB 3-9

Sat  With a partner… AMRAP 35:00 1km Row-Ski or 2.5km Bike30 Burpee Box Jump Over (24/20″)20 SYNC KB Lunge @53/35 – RX+ Double 50/35# DB10

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