WODS 1/13/25

Monday 1/13

"STRENGTH"

In 18 Minutes Complete
Min 0-3: 5 Deadlifts (Pick Load)
Min 3-6: 1 Set Max Ring Dips*
Min 6-9: 4 Deadlifts (Pick Load)
Min 9-12: 50% of Max Ring Dips*
Min 12-15: 3 Deadlifts (Pick Load)
Min 15-18: 25% of  Set Max Ring Dips*
*Sub: Box Supported Dips

"CONDITIONING"

For Time:
2-4-6-8-10-8-6-4-2
Deadlifts (225/165)
Lateral Burpee Over the Bar

Performance:
(185/125)

Fitness
Deadlifts (135/75)
Burpees 2-3-4-5-6-5-4-3-2

"FINISHER"

Accumulate 2 Minutes
Weighted Plank Hold

Tuesday 1/14

"SKILL"

20 Seconds Work/ 10 Seconds Rest
8 Rounds Tabata: Jump Rope

"CONDITIONING"

4 Rounds:
Buy In: 1 Min Max Rep Double Under
Then As Many Rounds As Possible in 2 Minutes
10 Toes To Bar
10 Plate Walking Lunge Steps (45/25)
REST 2:00

Performance:
Buy In: 1 Min Max Rep Jump Rope
Then As Many Rounds As Possible in 2 Minutes
8 Toes To Bar / Hanging Knees to Chest
8 Plate Walking Lunge Steps (35/15)
REST 2:00

Fitness:
Buy In: 1 Min Max Rep Jump Rope
Then As Many Rounds As Possible in 2 Minutes
6 Hangining/Floor Bent Knee Raises
6 Walking Lunge Steps
REST 2:00

Compete:
Cross Overs, Push Press (115/85)

"STRENGTH"

In 15 Minutes
5 Rounds Build to Heavy for the Day
2 Push Jerks + 1 Split Jerk
*From the Rack

Wednesday 1/15

"PRIMER"

5-5-10-10-15-15-20-20
Cal Bike with a Partner
I Go / You Go

"CONDITIONING"

Teams of 2.  Trade Reps as Needed.

As Many Rounds as Possible in 22 minutes:
75/50 Calorie Bike
75 Box Jumps (24/20)
75 Kettlebell Swings (53/35)
75 Dbl. DB Squat (40/25)
75 Dbl. DB Push Press (40/25)
75/50 Calorie Row

REST 5:00

Alt. Movement Tabata x 8 Sets Each:
Medball Russian Twists
Side Plank

Thursday 1/16

"CONDITIONING"

20 Seconds Work/10 Seconds Rest
Min 0-4: Pullups
Min 4-8: Max Shuttle Runs
Min 8-12: Hand Release Pushups
Min 12-16: Butterfly Abmat Situps

Compete:
Plate Deficit Pushups

Performance:
Pushups
Jumping Pullups / Box Assisted Pullups

Fitness:
Kneeling / Band Assisted Pushup
Box Assited Pullups/Ring Rows

"STRENGTH"
3 Rounds For Quality
240 Feet Double Dumbbell Farmer Carry 
15 Banded Hammer Curls 
15 Banded Tricep Extension

Friday 1/17

"STRENGTH"

In 15 Minutes Complete
5-5-5-5-5 Front Squat

"CONDITIONING"

For Time
1000m Row
45 Thrusters (45/35)
45 Box Jumps (24/20")
45 Wall Balls (20/14) (10'/9)

Performance:
750m Row 30 Reps All, Box Jump 20/16",
Wallball 14/10

Fitness:
650m Row, 20 Reps All Box Jump/Step 16/12"
Wallballs (10/6) (9')

"FINISHER"

Accumulate 2 Mins Bar Hang

Saturday 1/18

"CONDITIONING"

For Time:
10 Burpees
200m Run
10 Burpees
25 Pushups
200m Run
10 Burpees
25 Pushups
50 Lunge Steps
200m Run
10 Burpees
25 Pushups
50 Lunge Steps
100 Situps
200m Run
10 Burpees
25 Pushups
50 Lunge Steps
100 Situps
150 Air Squats

Compete: Individual

RX: Teams of 2 
Run Together, Split Reps

Performance: Teams of 2
Run Together, Split Reps
8/8/,15/8,15,30/8,15,30,60/8,15,30,60,90

Fitness: Teams of 2
Run Together, Split Reps
6/6,10/6,10,25/6,10,25,50/ 6,10,25,50,75