WOD

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17
Jan

MLK Tribute WOD

WOD:

2 rounds for time:

19 cleans 115//85/65

29 wallballs 20/14/10

20/14/10

39 cal row

19 push press 115/86/65

68 double under

*first 2 movements= year he was born 1929
39 cal row= age he was when he was assassinated
final 2 numbers= year of his death 1968
34= age he was when he gave the “I have a dream speech
14
Jan

Hot and Bothered

Strength:
Deadlift
6 reps 70%
5 reps 75%
4 reps 80%
3 reps 85%
2 reps 90%
1 95% or if they you good go for a 1rm
WOD:

13 MIN AMRAP:

30 Single Dumbbell Hang Clean and Jerks (50/35/25) *Alternate arms every 5 reps here

15 Box Jumps (24″/20″/16)

10 Deadlifts (225/155/115)

13
Jan

Keep it Up

Skill:

HSPU (spend 10-15 mins on progressions)

WOD:

10 MIN EMOM

MIN 1: 7 HSPU OR 15 pushups

MIN 2: 12 Pullups

Rest 2 mins

10 MIN EMOM

MIN 1: 15 KB Swings 53/35/26

MIN 2: 15 Goblet Squats 53/35/26

12
Jan

Double Check

WOD:

On the 4:00 min x 5 Rounds:

50 Double Unders

20/15/12 Calorie Row

10 Front Squats (155/105/95

*Score each round on their own

* Your final score will be the slowest of the 5 rounds

11
Jan

Black and Blue

Strength: 
Power Clean (heavy set of 3)
*does NOT have to be touch and go
WOD:

5 Rounds for time:

10 Power Cleans (135/95/65)

10 Burpees

* The weight in “Black and Blue” should be something you can cycle for touch-and-go reps
* Choose a weight that allows you to clear each set of 10 in under 1-1:15 minute
* This is designed to be a sustained sprint that takes around 6-13 minutes to complete
10
Jan

Wheeler

Strength:

Back Squat

5×5 at 70% of 1rm (take approx 15 mins to complete) keep it light!

WOD:

16 MIN AMRAP

18/15/12 Calorie Assault Bike

15 Wallballs (20/14/12)

12 Dumbbell Snatches (50/35/25) * Alternate arms every rep

9 Toes to Bar