Jan 23/26.
Strength: Bench Press 5-5-5-5-5. WOD: 16 min EMOM - Max Reps Min 1- Power Cl (85/115) Min 2- Box Jump Overs Min 3- T2B Min 4- Rest
Jan 22/26.
Strength: 12 min EMOM Min 1: 3 strict dips + 6 kipping dips Min 2: 35 sec Hollow Hold Min 3: 10 Strict press. Partner WOD: 4 rounds each > 2 min AMRAP (YG,IG) 10/12 Cal Bike 10 DB Box Step ups (35/50) Max reps SA devil press in remaining time. Score = combined total of the Devil Press
Jan 21/26.
Strength: C&J 1 Power Cl + 1 Hang Power Cl + 1 Jerk 7 sets - every 90 seconds. WOD: Buy in - 1000m Row 6-9-12-15 HSPU Pull-ups DL (155/225).
Jan 20/26.
Strength: Front Sq 2 reps - 10 min EMOM. WOD: 17 min AMRAP 400m Run 20 DB Sn (35/50) 20 WB (14/20)
Jan 19/26.
Strength: DL 5-5-5-5-5. WOD: FT 75 DU’s 25 Burpees 75 DU’s 25 Thrusters (55/75) 75 DU’s 25 Burpees 75 DU’s.