Category: WOD
Wednesday February 8, 2023 'Thursday Workout'

Strength: “For Quality:

10-9-8-7-6-5-4-3-2-1

Bench Press RX(135/95) RX+(155/105)

Strict Pull ups

Workout: For Time

2 Rounds

21 Strict situps

15 Cal. Row/Echo/Ski

9 Box Jumps 24″/20″

then,

2 Rounds

21 American KB Swings (53/35)

15 Cal. Row/Echo/Ski

9 Box Jumps 24″/20″

Tuesday February 7, 2023 'Wednesday Workout'

Strength: Back Squats 4×5

Workout: For Time

9 Wall Walks

50 Double unders

25 Wallballs (10ft/9ft, 20/14)

7 Wall Walks

50 Double unders

25 Wallballs

5 Wall Walks

50 Double unders

25 Wallballs

3 Wall Walks

50 Double unders

25 Wallballs

Monday February 6, 2023 'Tuesday Workout'

Workout: For Time!

Teams of 2

60 Calorie Row/Echo/Ski **15 cal each**

10 D-Ball Cleans RX(150/100)

10 Bar Muscle ups (RX+ Ring Muscle ups)

30 Burpees to plate (55/45)

60 Cal Row/Echo/Ski **15 Cal each**

8 D-Ball Cleans

8 Bar Muscle ups (RX+ Ring Muscle ups)

30 Burpees to plate

60 Cals

6 D-Ball

6 Bar Muscle ups (RX+ Ring Muscle ups)

30 Burpees to plate

60 Cals..

4 D-Ball

4 Bar Muscle ups (RX+ Ring Muscle ups)

30 Burpees to plate

60 Cals..

2 D-Ball

2 BMU (RX+ RMU)

30 Burpees to plate

Thursday February 2, 2023 'Friday Workout'

Strength Back Squats 5×2 @ 75%-90%

Workout: 7 Minute Ladder

2-4-6-8-10-12-14….

Power Clean + Jerk RX(135/95) RX+(165/115)

Pull ups (RX+ 3 Bar Muscle ups each set)

Wednesday February 1, 2023 'Thursday Workout'

Workout: “For Quality” This is to move and get used to lifting the “Worm”

Teams of 2!

2 Rounds

30 Bench Press RX(155/105)

20 Box Jumps 24″/20″

10 Worm Synchro Squats

then,

2 Rounds

30 Bench Press RX (135/95)

20 DB Step ups (24″/20″) **2 DB’s 50/35

10 Worm Shoulder to overhead

2 Rounds

30 Bench Press RX (115/75)

20 Cal. Echo Bike

10 Worm Cleans (5 on the right shoulder then switch 5 on the left shoulder)

Tuesday January 31, 2023 'Wednesday Workout'

Strength: 10 Minute EMOM (Every Minute On the Minute)

1 Hang Power Snatch + 1 Power Snatch **Increase weight throughout EMOM**

Workout: 3 Rounds For Time

21 KB American Swings (53/35)

42 Situps

400m Run

Monday January 30, 2023 'Tuesday Workout'

Workout: 38 Minute AMRAP (As Many Rounds As Possible)

Teams of 2!

120 Calorie Row/Echo/Ski **15 cal each**

120 Wallballs RX(20lb/14lb, 10ft/9ft) **RX must do 15 or more reps of each**

90 Calorie Row/Echo/Ski **15 cals each**

90 Toes To Bar RX(15 reps each)

60 Cal…**15 cal each**

60 Double DB Overhead Lunges (50/35) RX(15 reps each)

30 Cals..

30 DB Deadlifts RX(15 reps each)

Sunday January 29, 2023 'Monday Workout'

Strength: Every 90 seconds for 15 minutes

20 Double unders + 2 “Squat” Cleans **Increase weight throughout**

Workout: 7 Min CAP

21-15-9

Thrusters RX(95/65)

Lateral Burpees over Barbell

remaining time AMRAP of Chest to Bar Pull ups

**score will be C2B**

Thursday January 26, 2023 'Friday Workout'

Strength: 10-8-6-4-2 Thrusters (off rack, add weight throughout)

Workout: NANCY

5 Rounds For Time

400m Run

15 Overhead Squats RX (95/65)

Wednesday January 25, 2023 'Thursday Workout'

Strength: For Quality

5×3 Strict Press + :15-:20 second L-sit hold on parallette bars

then,

21-15-9 Barbell Curls

30-20-10 Single Arm Banded Tricep ext (per arm)

21-15-9 Ring Rows **put feet on box to scale up**

Workout: For Time

2-4-6-8-10 Renegade Man-Makers

30 Situps

15 Russian Swings (70/53)