WODs 220116 - 220122

 1/16-1/22

Monday

42-30-18

Double-unders 

21-15-9

Push Press (105/75)

21-15-9

Toes To Bar

Tuesday:

Strength

10 minute EMOM

1 Power Clean + 1 Hang Power Clean + 2 Front Squats(pick weight. make it challenging)

WOD

10 minute AMRAP

5 Chest To Bar Pull-ups 

10 Deficit Push-ups (45lb/25lb bumpers)

15 Goblet Squats (55/35)

Wednesday

4 rounds, 1 min per station, for max reps of:

Row, Calories

DB Hang Squat Clean Thruster (35’s/25’s)

Ring Dip

Sit-ups

Rest

Thursday

Overhead Squat

5 x 3 reps @ 75-85%

WOD

10 minute AMRAP

CrossFit Games Open 11.1

30 Double-unders

15 Power Snatches (75/55) masters (64/45)

Friday

Cindy

20 minute AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

Saturday

CrossFit Open 21.1

For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 minutes