Monday 01/29/2024

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Strength
Deadlift
5 Deadlifts x 5 sets @75% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

WOD
"Plain Bagel"
2 Rounds For Time:

At 0:00
45 Crossover Single Unders
15/12 Calorie Row

At 2:00
15/12 Calorie Row
45 Crossover Single Unders

At 4:00
15/12 Calorie Row
15 Box Jump Overs (24/20)

At 6:00
15 Box Jump Overs (24/20)
15/12 Calorie Row

Repeat for another round with sets happening at 8:00, 10:00, 12:00, and 14:00.
*Score is total time of all sets

Monday 10/16/2023

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Strength 1
Hang Squat Clean:
- Establish a 3 RM for the day

Strength 2
3 Clean Deadlift x 3 Sets @90% 1RM Clean

WOD
"Phase10"
2 Sets For Time:
3 Rounds
12 Thrusters 65#/45#
12 GHD Sit Ups (Scale is V-Ups)
24 Crossover Single Unders (Scale is 48 Double Unders or 72 Singles)
-rest 3:00 between sets-