SWOD
A.
Parallette Push-ups 5x Max Rep
Rest as needed between sets.
Place feet on box or bench
B.
5 rounds of:  (NOT TIMED)
Double Kettlebell Front Rack Carry, 70/55 lbs, 100 m
Place kettle bells in front rack position and walk 100m.

WOD
Jackie
For time:
Row, 1000 m
50 Thrusters, 45/35 lbs
30 Pull-ups

​SWOD-Rx
EMOM
1 Back Squat, 85% 1RM Every 1 min for 10 mins.
Add 5-10# from last session (on 12 January)
SWOD-Fire breather
1 Back Squat, 85% 1RM Every 30 secs for 10 mins.
Add 5-10# from last session (on 12 January)
WOD Part A
As many reps in 5 mins as you can of:
​Burpee Box Jump, 24/20 in
REST 2 Min than Complete part B
WOD Part B
For time:
200 Double Unders

SWOD
Push Jerk 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
No split.
WOD
5 rounds for time of:
4 Squat Snatches, 135/95 lbs
3 Muscle-ups
8 Shoulder-to-Overheads, 135/95 lbs
​Rest 1:30
The scale for the muscle up is strict pull-ups. Scale weight as needed.

SWOD
Front Squat
3-3-3-3-3 

Rest as needed between sets.
WOD
For time:
100 Walking Lunges
30 Push-ups
20 Thrusters, 135/95 lbs
30 Push-ups
​100 Walking Lunges
On the walking lunges, one leg equals 1 rep. So left+right = 2

SWOD
Power Clean
1 Rep Max
WOD
3 rounds for time of:
10 Power Snatches, 95/65 lbs
5 Box Jumps, 30/24 in
​10 Toes-to-bars

SWOD
A.
Handstand Push-ups
5 x Max Rep

Rest as needed between sets.
Super-set

B.
Chin Ups
5x Max Rep
Rest as needed between efforts.
Super-set with HSPU. Palms are supinated, (facing you)

​WOD
KAREN
For time:
​150 Wall Balls, 20/14 lbs

SWOD
A.
​Find your Strict Press 1 Rep Max.

B.
Shoulder-to-Overhead
3xME at 85% of todays strict press 1RM
Rest as needed between sets.

WOD
For time:
42 Row (calories)s
21 Squat Snatches, 115/85 lbs

SWOD
​Back Squat
3x10 (Add 5-10# from last session)
Rest as needed between sets.
​



WOD
For 2 cycles:
AMRAP in 4 mins of:
5 Power Cleans, 165/115 lbs
7 Push-up (hand release)
Rest 3 mins between each cycle.

For each cycle restart the AMRAP.

​SWOD
AMRAP Thrusters
As many reps as possible in 6 mins of:
2 Min of AMRAP Thruster, 115/85 lbs
Rest 3 mins
2 Min of AMRAP Thruster, 95/65 lbs
Rest 3 mins
2 Min of AMRAP Thruster, 75/45 lbs, 2 mins

​WOD
For time:
20 Double Unders
5 Kettlebell Swing (American)s, 70/55 lbs
20 Double Unders
10 Kettlebell Swing (American)s, 70/55 lbs
20 Double Unders
15 Kettlebell Swing (American)s, 70/55 lbs
20 Double Unders
20 Kettlebell Swing (American)s, 70/55 lbs
20 Double Unders
25 Kettlebell Swing (American)s, 70/55 lbs

Deadlift
Find your 5 Rep Max.

Complete as many rounds as possible in 12 mins of: 7 Push Press, 115 lbs 10 Box Jumps, 24/20 in Row, 250 m