Programming – Week of January 30th, 2023

Thank you to everyone who joined in on Bring A Friend Week! It was so fun to see so many new faces and we hope you have found a new love for fitness and health!

Strength – E2MOM x 4 Rounds
8 Touch n Go Power Clean & Jerks


“Hang 10”
10 DB Hang Clean & Jerks (50/35)
10 Box Jumps (24/20)

Open WoD 17.5
10 Rounds for Time (RFT)
9 Thrusters (95/65)
35 Double Unders

*Work on your double unders in this one

“Baby Shark”
For Time
1000m Row
20 Burpees Over The Rower
750m Row
15 Burpees Over The Rower
500m Row
10 Burpees Over The Rower
250m Row
5 Burpees Over The Rower

*22min Cap
*This workout is dedicated to a special someone. You know who you are 🙂

“Dancing Queen”
2400m Assault Bike
20 Medicine Ball Squat Cleans (20/14)
20 Total Single Arm Kettlebell Swings (53/35)

*Previously, this was done as a running workout. Keep this in mind when drawing a ‘retest’ type of comparison

Strength – EMOM x 18
Min 1: Submax Strict Pullups*
Min 2: 5 Hang Power Cleans (Heavy)
Min 3: 45sec Suitcase Hold (Heavy)

*Stop short of failure on this

Saturday – Partner WoD
“Dwight & Michael”
30 Rounds for Time (RFT)
5 Burpees
5 Box Jumps (24/20)
5 Push Press (95/65)

*32min Cap
*This workout is to be done in an IGYG full rounds fashion (I go, you go)

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