Monday January 9, 2023

9
Jan

Monday January 9, 2023

Main

Open 17.4

AMRAP 13 min
55 deadlifts (225/155) (135,95)
55 wallball (20-10/14-9) (20-9/10-9)
55 calorie row
55 handstand pushups (hand release pushups)

Longevity

Main

AMRAP 13 min
55 KB DL
55 WB/Squat to ball
55 Calorie row
55 pushups- elevate to box as needed

Lvl3: KB 53/35, WB14-9/10-9, pushups from toes on ground
Lvl2: KB 35/26, WB 14-8/10-8, pushups from knees on ground
Lvl1: KB 26/18, squat to ball, pushups elevated to box

QuickFit/At home WOD

Main

AMRAP 13 min
55 KB deadlifts
55 squats
55 calorie bike
55 pushups

Lvl3: KB 53/35, pushups from toes on ground
Lvl2: KB 35/26, push ups from knees on ground
Lvl1: KB 26/18, pushups elevated to box