SEYA January 2020 WODS

Monday Dec 30th

In 20 Minutes work to a heavy complex

Squat Snatch + Hang Squat Snatch + OHS

+

“Extra Spice”

 For Time

12-8-4

Single Arm DB Push Press

Rx+(50/35) Rx(35/20) 

DB Facing Burpee Over DB

T2B

 

Tuesday Dec 31st

Closed

 

Wednesday Jan 1st

Closed

 

Thursday Jan 2nd

“New Year, Same You”

For Time

75/50 Cal AB

50 Empty Bar Thrusters (45/35)

30 C2B Rx(Pull-ups)

+

30 C2B Rx(Pull-ups)

50 Empty Bar Thrusters (45/35)

75/50 Cal AB

 

 Friday Jan 3rd

“Check Your Vitals”

AMRAP 20

2K Row Buy In

+

Max Rounds of Renegade:

5 DB Box Step Overs

Rx+(50/35) Rx(35/20)

5 DB Push Ups

Rx(regular push-ups)

5 DB Renegade Rows

Rx+(50/35) Rx(35/20)

 

Saturday Jan 4th

"Go For a Run"

AMRAP 25

Teams of 2

15 Deadlifts

Rx+(225/155) Rx(185/125)

15 Synchro Burpee Over Bar

200m Run Each

 

*the run is each/one person at a time*

Sunday Jan 5th

Get outside and be rad!!!

Monday Jan 6th

E90S for 15 Minutes

Back Squat x 3

(building but n misses)

+

AMRAP 10

DU Rx+(50) Rx(25)

20 Ring Push Ups Rx(regular)

15 Goblet Squats

Rx+(2/1.5) Rx(1.5/1)

 

Tuesday Jan 7th

For Time

10-1

Manmakers

Rx+(50/35) Rx(35/20)

*12/9 AB cals after each set*

 

Wednesday Jan 8th

EMOM 20

1: 20 Anchored Abmat Sit Ups

2: Row Cal Rx+(20/15) Rx(15/12)

3: Max Burpee Pull-Up

4: Rest

 

Thursday Jan 9th

In 15 Min find a heavy 5 Rep TNG Squat Clean

+

AMRAP 12

3 Bar MU Rx(7 C2B)

7 Hang Squat Clean

Rx+ (155/115) Rx(115/75)

15/12 Cal AB

 

Friday Jan 10th

3 X AMRAP 5

2 Rounds

5 Burpee over bar

10 Deadlift

Rx+(255/185) Rx(165/125)

15 Wallballs Rx+(30/20) Rx(20/14)

Max Cal Row in time remaining

*rest 3 minutes In between

 

Saturday Jan 11th

AMRAP 30

Teams of 3

60 Synchro Air Squats

(2 people working)

40 Synchro T2B

(2 people working)

20 Synchro HSPU

Rx(Regular Pushups)

(2 people working)

10 Squat Snatch

Rx+(155/115) Rx(115/75)

(1 person working)

Sunday Jan 12th

Get outside and be rad!

Monday Jan 13th

In 15 Minutes find a heavy 5 rep TNG squat snatch

+

21-15-9

OHS Rx+(115/85) Rx(85/65)

Ring Push-ups Rx(regular push-ups)

 

*100m sprint in between rounds.  End with run*

 

Tuesday Jan 14th

EMOM 20

Min 1: AB Cals

Rx+15/12) Rx(12/9)

Min 2: 6 Devil Presses

Rx+(50/35) Rx(35/20)

Min 3: 12 Box Jump Overs Rx+(30/24) Rx(24/20)

Min 4: Rest

 

*courtesy of Coach Christian*

 

Wednesday Jan 15th

5 rounds for time

400m run

5 DBall over the shoulder Rx+(100/75) Rx(75/50)

15 Pull-ups 

30 Air squats 

 

*courtesy of Coach Christian*

 

Thursday Jan 16th

E2M X 10 

Front Squat x 2

*building but NO misses*

+

For Time

21-15-9

Wall Balls

Rx+(30/20) Rx(20/14)

T2B Rx(kipping straight leg raises)

 

Friday Jan 17th

35 min FLOW AMRAP

20/15 AB Cals

10 Burpees to plate

50 ft OH plate carry

Rx+(45/25) Rx(25/10)

10 Plate C&J  

 

*courtesy of Coach Christian*

 

Saturday Jan 18th

For Time

Partner 1:

30 Rounds

3 DL Rx+(255/185) Rx(155/95)

6 burpees over the bar

9 box jumps Rx+(30/24) Rx(24/20)

Partner 2:

Max AB cals 

 

*Switch after each round*

 *courtesy of Coach Christian*

 

Sunday Jan 19th

Get outside and be rad!!

3301 Eastern Ave Baltimore , MD 21224

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