Weekly WODs 1/1/2024

Monday
Strict Press 60/5, 70/5, 80/5+

For Time
6-9-15-21
Wall Walks
Chest to Bar
60-90-150-210
Double Unders
*18 Minute cap

3 sets
DB lat raise 15 + DB bent Row 15

Tuesday
Back Squat 60/5, 70/5, 80/5+

In 16 minutes
75/60 cal bike
50 Wall Balls
25 Bar Facing Burpees
*In Remaining time Max Reverse Lunges 115/85lbs

Wednesday
Bench Press 60/5, 70/5, 80/5+

AMRAP in 3 min
7 DB push press 50/35s
7 Toes to bar
7 Double DB Deadlifts 50/35s
7 Toes to bar
Rest 2 min and do 4 sets

Accumulate
100 Push Ups

Thursday
For time with a partner:
800-m run
then…
10 rounds of:
10 alternating, single-DB hang squat cleans (35/50 lb)
30 double-unders
then…
800-m run
– Partners perform the runs together and then alternate full rounds of the 10-round couplet.

Friday
AMRAP 20:
1 muscle-up
5 Shuttle Runs
2 muscle-ups
10 Shuttle Runs
3 muscle-ups
15 Shuttle Runs
4 muscle-ups
20 Shuttle Runs

– Add one rep to the muscle-ups and 5 Shuttle Runs to the run each round.

Saturday
Deadlift 60/5, 70/5, 80/5+

For time:
21-18-15-12-9-6-3
Calorie row
*2 Turkish Getups after each round 24/16kg
*18 minute cap

Sunday
Accumulate 30 Strict Pull Ups
*weighted or Chest to bar is an option

AMRAP in 10 Minute
Burpee Box Step Overs 24/20″

Accumulate for 15 Minutes
12/9 Cal Bike @ 140BPM
12 Toes to Bar