WOD | 10.01.2022
Mikko’s Triangle
EMOM for 39 minutes
1 minute Row
1 minute SkiErg
1 minute Assault Bike
1 minute Rest
Set a single number of calories and complete that amount of work each minute – every minute.
WOD | 11.01.2022
For Time:
21-15-9
Thrusters 43/30kg
Under/Overs
Kettlebell Swings 24/16kg
WOD | 12.01.2022
2 Power Cleans 110/78kg
6 Pull Ups
50 Double Unders
4 Power Cleans 100/70kg
12 Pull Ups
50 Double Unders
6 Power Cleans 90/60kg
18 Pull Ups
50 Double Unders
8 Power Cleans 80/55
24 Pull Ups
50 Double Unders
10 Power Cleans 70/50kg
30 Pull Ups
50 Double Unders
WOD | 13.01.2022
EMOM For 24 Minutes:
1. 12 Ring Push Ups
2. 4-6 Strict Toes To Bar
3. Rest
WOD | 14.01.2022
Nancy
5 rounds for time of:
400m Run
15 Overhead squat 43/29 kg
WOD | 15.01.2022
AMRAP In 18 Minutes:
100m Farmers Carry 2×24/16kg
5 Sandbag To Shoulder 150/100lb.
10 Box Step Up Over 2×22.5/15kg
Finisher:
Core
WOD | 16.01.2022
4 Rounds For Time W/Buddy:
Row/Ski 1000m
50 Wallballs 9/6kg
30 Dips
Strength lockdown week 10 jan
E3MOM x 10
1. 5 front squats
2. 5 deadlifts
building in weight
Reverse lunges
4 sets 8/8 reps
Strongman lockdown week 10 jan
E5MOM x 5
40m yoke carry
40m farmers carry
40m sandbag carry
