This is the first week of the year! Pick out a spot on the whiteboard above the cubbies shelf, and write your name and your goals for this year. Make them as specific as possible so you will know when you have achieved them. Don’t write something ambiguous, like “get more fit”. Then date your successes. Keep pursuing more goals and adjust as necessary to keep you motivated and pushing forward. I’m going to try to keep up with the records board this year so we can see what we need to work on.

MONDAY 1-2-23
"4/4 Angie"
4 Rounds for time:
25 Pull-ups
25 Push-ups
25 Sit-ups
25 Squats

TUESDAY 1-3-23
Strength WOD: Bench Press (3x5)
then:
3 Rounds for time:
30 GHD Sit-ups
10 Wall Walks

WEDNESDAY 1-4-23
"Big Chief"
5-3:00 AMRAPs
2 Power Snatch (135,95)
4 Hand Release Push-ups
6 Pistols-alternating
Rest 1:00 between AMRAPs

THURSDAY 1-5-23
Strength WOD: Deadlift (3x5)
then:
EMOM for as long as possible:*
1 Cluster (Squat Clean Thruster)
1 Hang Cluster (Hang Squat Clean Thruster)
4 Lateral Bar Over Burpees
* Score is rounds completed in the minute, plus reps in the last uncompleted round.

FRIDAY 1-6-23
For time:
21-15-9
Push Press (75,55)
Pull-ups

SATURDAY 1-7-23
Open Gym at 8am and 9am
Posted in Workout of the Day

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