WOD:
24.01 FOR TIME:
Teams of 2
– 150 Wall Balls @9/6kg
– 150 cal Echo Bike
– 150 KB Swings @24/16kg
25.01 ”JIMMY”
30 min AMRAP
– 5 Deadlifts @120/90 kg
– 7 Pull Ups
– 9 Push Ups
26.01 18 min AMRAP:
– 8 Power Snatches @50/35kg
– 10 Toe 2 Bar
– 50 Double Unders
27.01 A) Hang Clean (Build Up)
3-3-2-2-2-1-1
CAP: 14
B) FOR TIME:
– 7 Power Cleans @50/30kg
– 30/21 cal Echo Bike
– 5 Power Cleans @ 60/40kg
– 24/18 cal Echo Bike
– 4 Power Cleans @70/50kg
– 15/10 cal Echo Bike
– 3 Power Cleans @80/60kg
– 12/8 cal Echo Bike
– 2 Power Cleans @90/65kg
– 7/5 cal Echo Bike
– 1 Power Clean @100/70kg
28.01 ”Barbara”
5 ROUNDS OF
– 20 Pull Ups
– 30 Push Ups
– 40 Sit Ups
– 50 Air Squats
Rest 3 min between rounds.
29.01 BUDDY WOD:
12 min AMRAP
– 12 Power Snatches @50/35kg
– 48 Double Unders
REST 2 min
12 min AMRAP
– 12 Thrusters @43/30kg
– 24 cal Echo Bike
30.01 22 min AMRAP:
– 16/12 cal Echo Bike
– 10 Ring Dips
– 10 Push Press @43/30kg
STRENGTH:
24.01
A1) 4×8 Tempo 3011 Low Bar Squat
A2) superset 20 alt V-ups
B1) 5×3-5 Strict (weighted) Pull Up
B2) 5×8-12 Hammer Curl
B3) 5×8-12 Front Foot Elevated Tempo 2111 Split Squat
26.01
A1) 4×8 Toes Elevated Tempo 2111 Deadlift
A2) superset 20sec Copenhagen Side Plank
B1) 4×8 Tempo 21X1 Feet Up Bench Press
B2) superset 16 alt Renegade Row
WEIGHTLIFTING:
25.01 Snatch
Snatch Balance 6×2
Snatch Pull+ Snatch+ OH Squat 1+1+1
Snatch Cycling 4×10
27.01 Clean & Jerk
Push Press+ Split Jerk 6x 1+1
Clean Pull+ Clean+ Jerk 1+1+1
Clean Cycling 4×10
