Monday, January 24

WOD

“Mario”

21 - 15 - 9

Squat Snatch

Pull-up

*Snatch @ 95/65

Tuesday, January 25

Squat Clean - Establish a new 1 rep max

6 - 4 - 3 (2 - 2 - 1 - 1 - 1)

WOD

“Bowser”

20 Minute AMRAP

15 Wallballs

21 KB Swings

10 Toes to Bar

*WB @ 20/14 lbs, KB @ 53/35 lbs

Wednesday, January 26

Overhead Press

10 - 8 - 6 (3 - 3 - 2 - 2 - 1)

*Work up to a heavy 1 rep.

WOD

“Luigi”

4 Rounds for time

50 Double Unders

15 Shoulder to Overhead

15 Burpees over the bar

*Shoulder to Overhead @ 115/80 lbs

Thursday, January 27

WOD

”Peach”

25 Minute AMRAP

20 Alternating KB Snatch

20 Box Jump Overs

20 Situps

*KB @ 53/35 lbs

Friday, January 28

Back Squat @ 85% of 1 rep max

10 - 8 - 6 (4 - 4 - 4 - 4)

*If you do not know your 1 rep max, work up to a heavy set you can complete 4 reps with.

WOD

“Wario”

Death by Wallball

*EMOM, round 1 = 1 WB, round 2 = 2 WB… 15 minute time cap

Saturday, January 29

“Air Force” - A 2010 CrossFit Games WOD

20 Thrusters

20 Sumo Deadlift High Pull

20 Push Jerks

20 OH Squats

20 Front Squats

Begin work with 4 burpees. 4 burpees EMOM until all movements are complete

*Barbell at 95/65 lbs