WOD for Sunday, Jan 12, 2025

(OTM 8
1. 4-6 strict c2b pull-up / 1-3 negative pull-up
2. 10-20s l-sit hold)

For time w/ partner
5 rounds
12 burpee box jump 60/50
16 chest to bar pull-up
20 db one arm hang c&j 22.5/15

split reps

Front squat + Back squat
3 x 2+4 @80-90% of 1RM FS

Paused Back Squat (3s)
3 x 5 @55-60% of 1RM BS
Rest for 3-5 min between sets.

Alternating back rack reverse lunges
Build to a 20RM over the course of 3-4 sets.
All sets done as sets of 20.
Rest for 2-3 min between sets..

Dumbbell Bench Press
Build to a 15RM over the course of 3-4 sets.
Then add weight for a 12RM.
Do one set every 3 min or faster.

Wide Grip Bench Press
3 x 8 @50-60% of your 1RM bench press in tempo 3333.
Rest for 2 min between sets.

DB Strict Press
3-4 sets of +7 reps @75% of your 1RM strict press.
Do one set every 3 min or faster.

Snatch waves (3 waves)
3 snatch @70% / 75% / 80%
2 snatch @75% / 80% / 85%
1 snatch @80% / 85% / 90%

(3 rounds for quality
5 tempo overhead squat @50-60% (tempo 31×1)
10 barbell rollout
15 back extension)

STRENGTH-TUNTI

Pendlay Row (16min)
Every 2 minutes for 8 sets:
12 @75% of your 12RM from week 1

Bent over Dumbbell Rows (10min)
4 x 12 @70% of your 12RM from week 1 in tempo 30X0.
Rest for 2 min between sets.

Romanian Deadlift (10min)
On the minute for 10 minutes:
5 reps @70% of your 5RM from week 1

5 Rounds for Time
9 Toes-to-Bars
22 Alternating Dumbbell Snatches 22.5/15
7 Squat Cleans 60/42.5