WOD
21-15-9
T2B
Box Jump
Rx
24/20"
INT
T2B Attempts
20/16"
Scaled
Knee Raises
16/12" or lower
Swift
4 RFT
500m Row
50 Flutter kicks
Jan
16
Jan
15
WOD
12min AMRAP
4 Shoulder presses
8 Sumo deadlift high pulls
12 Front squats
Rx
75/53
INT
65/43
Scaled
45/33 or lower
Swift
EMOM for 15min
Shuttle run (20,40,60,75ft)
60 Single unders
12x 1-arm DB C&J (hang)
Jan
14
Skill
Bike
:30 Fast
:90 Mod
6 Rounds (12min)
WOD
4 RFQ of
10 Banded Deadbugs (5ea. leg)
15 Banded hip thrusts
3ea. TGU
Rx, INT, Scaled
@mod tech. weight
Swift
20-2
Air squat
Knee raises
Jan
13
WOD
"Lyla"
10-1
Muscle-up
C&J
Rx
BW
INT
60-70% of 1RM
3 MU each round or C2B
Scaled
AHAP
Burpee Pull-Up
Swift
15min Max calories
E3M stop and perform
15 Push-ups
15 Supermans
30 Fast mountain climbers
Jan
12
Skill
P1 Squat snatch
2 reps
EMOM for 10min
WOD
15min Partner AMRAP
P1: 150ft walking lunges
P2: 10 Slam balls
Rx
Vest
50/35
INT
50/35
Scaled
40/30
80ft Lunges
Swift
10min AMRAP
2-4-6-8-10-12....
RKBS
DB Step-up (goblet)
Jan
11
Skill
4 RFQ of
10ea. 1-arm DB Glute bridge floor press
8ea. 1-arm DB row
WOD
5 Rounds
80ft Sandbag push
10 T2B
Rx
70/50
INT
50/35
T2B Attempts
Scaled
35/25
Knee Raises
Swift
500m Row
25 Wall balls
rest 2min
3 Rounds
Jan
10
WOD
AMRAP 30min
3min Row for cal
15 Clusters
Rx
95/63
INT
75/53
Scaled
65/43 or lower
Swift
4 RFT of
30/20 Cal bike
15 Box dips
Jan
09
WOD
Tabata Bike
rest 2min
Tabata DU
rest 2min
Tabata 1-arm Devil's press
Rx
50/35
INT
DU Attempts
40/30
Scaled
Singles
30/20
Swift
10 RFT of
5 Jumping pull-ups
20 Flutter kicks
30 Single unders
Jan
08
WOD
"Josh"
21 OHS
42 Pull-ups
15 OHS
30 Pull-ups
9 OHS
18 Pull-ups
Rx
95/63
INT
75/53
21-15-9 Pull-Ups
Scaled
45/33
42/30/18 Assisted pull-ups
Swift
150ft of Sandbag push
Walking lunges
Bear crawl
Burpee broad jumps
Walking lunges
Sandbag push
Jan
07
Skill
BP 6x3
WOD
E2M for 6 rounds
5 DLs
12 Plate OH Lunges
Rx, INT, Scaled
AHAP
Swift
1min of
- Cal row
- Med ball sit-ups
- Wall balls
- Rest
5 Rounds