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WOD Archive for January 2020

January 3, 2020

General Warm Up 

30 S-Arm alternating DB Power Cleans 

30 S-Arm DB Push Press 

15 Burpees AFAP 

 

Mobility/Activation 

Banded Front Rack Mobilization, :90/side 

 

Strength 

Every 2 Minutes For 14 Minutes (1) 3-second Pause Front Squat AHAP

 

Primer 3x :10 Bike Sprint, rest 1 minute between each 

 

Interval Test "Sweeney Quad" 

2 Rounds 

16/10 Calorie Bike 

15 Box Jumps 30/24" 

14 DB Push Press 50/35lbs 

Rest 5:00 

 

*Compare to 11/21/2019

 

Accessory Work

Every Minute Until Failure 

Minute 1: 14/9 Calorie Bike 

Minute 2: 3 KB Swings 53/35lbs 

Add 3 KB Swings each round until failure.

 

Lite Class

2 Rounds of the Class Warm-up plus Class Mobility

5 Rounds For Time 

16 Cals (alternate every round)

15 Weighted Step ups (15 total not each leg)

14 Push Press 

January 2, 2020

Mobility/Activation 

1:00 Dead Hang from pull up bar 

 

General Warm Up 

30 Squat and Twist 

30 S-Arm DB OH Squats 

10 Tall Squat Snatches w/ empty bar 

 

Strength 

Every 2 Minutes For 14 Minutes 

5 Touch and Go Squat Snatch 

 

Ring Muscle Up Skill 

2x3 Kip Swings 

2x2 Big Kips w/ Pull to Hips 

1x 1-3 Muscle Up Turnovers (no dip) 

 

Conditioning Test 

"Punxsutawney Ill" 

4 Rounds 

6 Muscle Ups 

18 Alternating DB Squat Snatch 50/35lbs 

 

*Compare to 11/20/2019

 

Lite Class

Class Warm-up plus :90 Lat Stretch per side

5 Rounds For Time of

25 Double Unders

20 DB Snatches (10 each side)

15 Cals on Bike

10 T2B

5 Pull-ups

Happy New Year!!

New Year’s Day!!

 

Kalsu

 

100 Thrusters 135/95

*EMOM 5 Burpees (start with 5 burpees)

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