1-23

23 min AMRAP: Partner WOD21-15-9Bike or row calsDeadlift 165/115BurpeesToes to bar Continue to repeat the 21-15-9 for 23 minutes!

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1-22

Snatch4×3 WOD Choose one:Jenny20 min AMRAP20 OHS 45/3520 Back squats 45/35400m run Or Andi For Time100 Hang Power Snatches (65/45 lb)100 Push Presses (65/45 lb)100 Sumo Deadlift High-Pulls (65/45 lb)100 Front Squats (65/45 lb) With a running...

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1-21

Bench Press or Floor Press5×5 WOD Blackjack For Time20 Push-Ups, 1 Sit-Up19 Push-Ups, 2 Sit-Ups18 Push-Ups, 3 Sit-Ups…continue this pattern until…2 Push-Ups, 19 Sit-Ups1 Push-Up, 20 Sit-Ups

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1-20

Front Squat1-1-1-1-1 WOD12 min AMRAP1 power snatch (80% of 1rm)6 strict pullups12 box overs 24/20 Elite: use no more than 185/125, and perform 12 Over/Unders 24/20

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1-19

Strict Press3×6 – 3 second descent on each rep Goblet Squat3×8 – 3 second descent on each rep WOD1000 meter row or 800m run50 DUs100’ KB walking lunges 53/35 750 meter row or 600m run100 DUs100’ KB walking lunges 500 meter...

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1-18

Clean and jerk5×3 WOD50 sets:1 burpee + 1 power clean + 1 jerk Elite: At the top of each minute Starting at 1:00Complete 3 muscle ups RX: At the top of each minute Starting at 1:00Complete 3 pullups Elite 115/80 RX 95/65 OPTIONAL core work3...

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1-16

Partner WOD20 minutes2-4-6-8-10-12-14-…Squat clean 135/95Pullups *after each round 30 plate hops**feel free to scale weights up or down

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“Dallas 5”

“Dallas 5”5 minutes of:BurpeesThen, 5 minutes of:7 deadlifts, 155/1057 box jumps, 24/20Then, 5 minutes of:Turkish get-ups 35lbsThen, 5 minutes of:7 snatches, 75/557 push-upsThen, 5 minutes of:Rowing (calories)Complete as many reps as possible at...

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1-12

SnatchBuild to a heavy set of 2 Snatches WOD*choose one of the following wodsGrettel10 rounds for time of:3 clean and jerks3 burpees over the barOr,Ingrid10 rounds for time of:3 snatches3 burpees over the bar Elite ♀ 95 lb. ♂ 135 lb. RX ♀ 75. ♂...

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1-11

Back Squat10-5-3-10-5-3 WOD10 minutes7 pull-ups9 pushups*starting at 3-2-1 go then EMOM complete 5 front squats 135/95

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