Programming: Week of 12/19/22
MONDAY
STRENGTH: Power Snatch 3-3-3-3-3
WOD: 21-15-9
toes to bar
snatch (115/85)
TUESDAY
STRENGTH: Back Squat 10-10
WOD: 2 rounds
30 wallballs (20/14)
30 box jumps (24/20)
30 kbs (1.5/1)
30 deck squats
WEDNESDAY
STRENGTH: Split Jerk 2-2-2-2-2
WOD: AMRAP 14
10 OHS (75/55)
15 sit ups
20 lateral jumps over bar
THURSDAY
STRENGTH: OHS 3-3-3-3-3
WOD: EMOM 12
suicide sprint (25′ divided into 3rds)
Max Effort Dumbbell Shoulder to Overhead (45/30)
* score is total # of DB S2OH
FRIDAY
Unknown and Unknowable as always, but I promise it’ll be an unusual and challenging format with familiar movements