- Monday, January 20 2025
- Friday, January 17 2025
- Thursday, January 16 2025
- Wednesday, January 15 2025
- Tuesday, January 14 2025
- Monday, January 13 2025
- Friday, January 10 2025
Volume 5 Thruster 3 Dragonly Alt. Min./16 Min. WOD 300 M Row ME 3 RDS Rest 2 Min. between sets
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Skill Rings WOD 500 M Row 10 Pull-up 10 T2B 500 M Row 20 Pull-up 20 T2B 500 M Row 10 Pull-up 10 T2B 500 M Row
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Volume 3 PW Clean 10/7 GHD Sit-up Alt. Min./16 Min. WOD 21-15-9 SDHP (115/75) 42-30-18 DU’s
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”Totals” If Completed “Cardio Fusion/Long WOD” 10 Cal Bike 20 Box Jump 30 Push-up 40 Alt. RKBS (55/35) 50 Sit-up 25 Min. AMRAP
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”Totals” If already completed Bench Press 1 RM WOD 10 PW Snatch (95/65) 10 Burpee Over Bar 10 Min. AMRAP
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”Totals” 1 RM Back Squat 1 RM Shoulder Press 1 RM DeadLift
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Volume 3 Bench Press 10/7 Candlestick Rocker Alt. Min./16 Min. WOD 30 M Bear Crawl 20 GHD Hyperextension 1 Wall Walk 10 Min. AMRAP
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