20 January – 25 January 2020

Posted on January 19, 2020

Monday, January 20

WOD: 9 Rounds for Time

18 Kettlebell Dead Lift 70/110

9 Toes to Bar

9 Kettlebell Facing Burpees

*27 Minute Time Cap

 

Tuesday,  January 21

WOD: 8 Rounds for Time

12  Ring Rows

12 Alternating Dumbbell Hang Power Snatch 35/50

12 Calorie Row

12 Overhead Dumbbell Squats 35/50 (6 on each arm)

*30 Minute Time Cap

 

Wednesday, January 22

50 Calorie Bike

40 Calorie Bike

30 Calorie Bike

 

WOD: 15 Minute EMOM

Minute 1: 14 Box Overs 20/24

Minute 2: 14 Slam Ball OTS 25/40

Minute 3: 14 SDLHP’s 35/55

 

Thursday, January 23

WOD: 10 Rounds for Time
8 Pull-Ups
10 Air Squats
8 Dumbbell Bent Over Rows 35/50 (8 on each side)
10 Air Squats
8 Alternating Dumbbell Power Cleans
*28 Minute Time Cap
Friday, January 24

WOD : For Time

*120 Double Under Buy In

6 Rounds

7 Right Arm Shoulder to Overhead 35/50

10 40′ Shuttle Sprints

7 Left Arm Shoulder to Overhead 35/50

20 Straight Arm Sit- Ups 10/25

1 Minute Rest

 

Saturday,  January 25

WOD:

14 Minute AMRAP

15 Calorie Row

10 Jumping Lunges

15 Back Extensions

 

14 Minute AMRAP

25 Kettlebell Swings 35/55

15 Goblet Squats 35/55

10 Box Jumps 20/24

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