1/21 WOD

Beautiful Monday

warm up – 10/10 lunge knee hops
20 crossbody mtn climbers
10 K2E
mobility – ankles
skill- dubs 3×10
WOD – 400 meter run
25 frt squats 115/85
25 GHD
50 dubs
10 Burpees over bar
50 dubs
25 GHD
25 back squats
400 meter run

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1/9 WOD

12-9-6

Warm up – 100 dubs
10 chin ups
10 jump squats
Mobility- shoulders
Strength 5x 5 thrusters
WOD- 12-9-6
thrusters 95/65
Pull ups
100 push ups
6-9-12
pull ups
Thrusters

1/8 WOD

On the way Back

Warm up- 25 jumping jacks
10 triceps dips (tire)
10 DB clean n press (5/5)
10 ax chops
Mobility- shoulders
Skill- WOD review
Strength- power cleans 3×3
WOD- 400 meter run
15 wallballs. Bk/bl
15 DB snatches. 45/35
15 ring dips
15 tire flips
200 meter run
9 DB shoulder press
9 power cleans 115/85
9 DB clean n press
400 meter run
6 frt sq
6 T2B

1/7 WOD

Do me with a wire brush . . .

warm up –
10 Superman
10 squats
10 Db back flyers
mobitity – shoulders
Strength – back squats 5,5,3,3,1,1
WOD – 800 meter r/r
7 renegade row. 35/20
14 box jumps
21 back squats. 115/75
800 meter r/r
(you MUST RUN at least 1x)

1/4 WOD

Chum Bucket

Warm up – 100 jump rope
10 (5/5) db snatches
10 over the shoulder slam balls
Mobility – hips
skill – Snatch breakdown – PVC pulls only 3×5
complete movement 3×5
WOD- buy in OR cash out 800 meter r/r
21-15-9
Thrusters 95/65
power snatch
slamballs

1/3 WOD

Galen’s 42!!!

Warm up – 14 squats
14 pull ups
14 push ups
Skill- floor press – work up to 75%
mobility – hips
WOD – 400 meter run
42 sit ups (GHD/ ab mat)
then … 2 rnds of: 6 deadlifts
100 meter run
6 Floor press
100 meter run
6 frt squats
100 meter run
6 clean npress
100 meter run
42 sit ups
400 meter run