January 16 – January 21, 2023


Monday: WOD:
EMOM-3 min- 3 sets of 3 Snatch Grip DL- rest 2 min
8 Min to find 3RM Hang Squat Snatch-rest 2 min
at min 15 then:
2 Min AMRAP- 15 CTB then max reps of KBS in remaining time
Rest 2 min
2 MIN AMRAP- 19 Power Snatch then max burpees over bar
Rest 2 min
2 Min AMRAP- 15 CTB then max reps of KBS in remaining time
Rest 2 min
2 Min AMRAP- 10 Clean & Jerks then max burpees over bar
Tuesday: WOD: Annie
10 Min – 10 Rep Max Back Squat
rest 2 min then:
50-40-30-20-10
Double Unders
Situps
for time
Wednesday: WOD:
10 Thrusters
10 Pushups
10R4T
Thursday: WOD:
10 Min- 10 Rep Max Shoulder Press
rest 2 min then:
10 Box Jumps
15 Wall Balls
10 Deadlifts
10 Min AMRAP- rest 1 min then
1000 M Ski
Friday: WOD: Chief
3 Power Cleans
6 Pushups
9 Squats
5 Cycles- max rounds in 3 min
1 min rest between cycles- start where you left off
Saturday: WOD: Teams of 2
100 Pull Ups
25 Synchronized BFB
50 Squat Cleans
25 Synchronized BFB
25 Squat Cleans
25 Synchronized BFB
50 CTB Pull Ups