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
