WOD

January 19th Class Program

A) 50-60min @ 75%/Moderate Effort
1000m Row
50 Alt Step ups @ 20″
1 Mile Assault Bike
100ft Sled Push/Drag @ Light Weight
800m Ski Erg
1min Forearm Plank

January 18th Class Program

A) Back Squat
10min to build to a Tough/Challenging Set of 8 Reps @ 12X1 **2s pause in the bottom

B) 10min AMRAP
AMRAP Wallballs
AMRAP Cal Assault Bike
**both partners working at the same time, Switch whenever

C) For Time
Accumulate: 30 Hang Clean to Overhead @ 135/95lbs
15 Synchro T2B
Accumulate: 30 Hang Clean to Overhead @ 135/95lbs
15 Synchro T2B
Accumulate: 30 Alt DB Snatches @ 50/35lbs
15 Synchro T2B
Accumulate: 30 Alt DB Snatches @ 50/35lbs
15 Synchro T2B

**12min Time Cap

January 17th Class Program

A) Above the Knee Power Snatch
10min to Build to a Moderate/Tough 5 Reps
or
10min Practice

B) Rope Climb
8min EMOM
1-2 Reps Every Minute
(ADV: Legless)

C) 4 Sets @ 85%/Sustainable Effort
280m/250m Row
12 Hang Power Snatches @ 95/65lbs
Rest 90s
16 Bar Facing Burpees
50 Double Unders (50 Single Skips)
Rest 90s

January 16th Class Program

A) Front Rack Split Squat
10min EMOM @ High Effort
Min 1: 8 Right Leg Split Squats @ Challenging Weight
Min 2: 8 Left Leg Split Squats @ Challenging Weight

B) 3 Sets @ 85%/Sustainable Effort
2min Row/Bike
12-15 DB Seated Strict Press @ Challenging Weight
10-30s L-Hang

C) 13min AMRAP
8 Deadlifts @ 225/155lbs
8 Wallballs @ 20/14lbs to 10/9ft Target
8 Cal Row
8 HSPU (Alt: Push-up)

January 15th Class Program

A) 15min @ 75%/Moderate Effort
300m Row
20 Alt Step ups 20 inches
100ft Farmers Walk @ Moderate Weight
+
No Rest

B) 15min @ 75%/Moderate Effort
0.6 Mile Assault Bike
20 Walking Lunges **no added weight
100ft/side Suitcase Carry @ Moderate Weight
+
No Rest

C) 300m Ski Erg
10 No Push-up Burpees
100ft Dual KB Front Rack Carry @ Moderate Weight

January 13th Class Program

A) Front Squat
4×4 @ 12X1 (2s pause in the bottom)
Rest 2-3min between sets

B1) Close Grip Bench Press
4-5×8-12 @ 41X1
Rest 1min
B2) Front Leaning Rest on Rings
4-5×45-60s
Rest as Needed

C) 3 Rounds for Time
20/16 Cal Assault Bike
15 Thrusters @ 95/65lbs

D) Accessory (Optional)
3 Sets:
30s per arm Suitcase Carry @ Challenging Weight
45-60s Sorenson Hold

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