Monday – 01/25/21

High Hang Snatch:
On the Minute x 10:
1 High Hang Squat Snatch

*build to AHAP. Barbell does not go lower than mid thigh in high hang.

“Top Shelf” 
AMRAP 15:
21 Wallballs (20/14)
12 Power Snatches (95/65)
15 Toes to Bar
12 Overhead Squats (95/65)

*Wallball goal is to hit 10’ regardless of weight. Barbell work is doable in 2 sets or less. Mod kipping leg raise for TTB

HOME WOD:

AMRAP 15:
21 Goblet squats
12 Alt DB power snatches
15 Toes to Bar OR V-ups
12 Single DB squat cleans

DB’s (50/35lb)
Tuesday – 01/26/21
“Double-Edged” 

10 Rounds: (35min cap)
15/12 cal bike
30 Double Unders
10 Burpee Box Jumps (24″/20″)

*bike pace goal 60/55+rpm. Mod plate hops for DU.

HOME WOD:
10 Rounds: (35min cap)
15/12 cal bike OR 200m Run
30 Double Unders
10 Burpee Box Jumps (24″/20″)
Wednesday – 01/27/21

“Cho To-Go” 
AMRAP 5:
40/35 Calorie Row
20 Box Jump Overs (24″/20″)
AMRAP Macho Man (135/95)

Rest 5 Minutes

AMRAP 5:
30/25 Calorie Row
15 Box Jump Overs (24″/20″)
AMRAP Macho Man (155/105)

Rest 5 Minutes

AMRAP 5:
20/16 Calorie Row
10 Box Jump Overs (24″/20″)
AMRAP Macho Man (185/135)

1 round of macho man:

3 power cleans + 3 front squats + 3 jerks

*row pace goal 1000/850+ cal/hr. All rounds of macho man are doable unbroken. Score is rounds and reps of macho man

HOME WOD:
AMRAP 5:

40/35 Calorie Row OR 150 DU
20 Box Jump Overs (24″/20″)
AMRAP DB Macho Man (50’s/35’s)

Rest 5 Minutes

AMRAP 5:
30/25 Calorie Row OR 100 DU
15 Box Jump Overs (24″/20″)
AMRAP DB Macho Man

Rest 5 Minutes

AMRAP 5:
20/16 Calorie Row OR 50 DU
10 Box Jump Overs (24″/20″)
AMRAP DB Macho Man

1 round of DB macho man:

3 DB power cleans + 3 DB front squats + 3 DB jerks

*row pace goal 1000/850+ cal/hr. All rounds of macho man are doable unbroken. Score is rounds and reps of macho man.

Thursday 01/28/21:
TBD
Friday 01/29/21:

Primer:

E2mom x 5

3 UB deadlifts + 3 strict HSPU

*build to AHAP. Mod strict DB Press

“Open 16.4”
AMRAP 13:
55 Deadlifts (225/155)
55 Wallballs (20/14) *Females to a 9′ Target
55 Calorie Row
55 Handstand Push-ups

*DL are doable in at least sets of 5’s. Wallball goal is at least sets of 11’s. HSPU doable in 5’s. Mod DB Push press for HSPU.

HOME WOD:

AMRAP 13:
55 DB Deadlifts (50’s/35’s)
55 Wallballs (20/14) Target OR single arm DB thrusters
55 Calorie Row OR 55 burpees

55 Handstand Push-ups OR DB push press (50’s/35’s)

Saturday – 01/20/21:

“Heads Or Tails”

AMRAP 25:
Buy-In: 3,000/2,500 Meter Bike Erg

Max Rounds with Time Remaining:
1 Round of “Chest To Bar Cindy”
30 Double Unders
5 Hang Squat Snatches @weight(115/85)

1 Round of “Chest to Bar Cindy”:
5 Chest to Bar Pull-Ups
10 Push-Ups
15 Air Squats

KILOS – 52/38