18 January – 23 January 2021

Posted on January 17, 2021

Monday, December January 18 

WOD: 27-21-15-9

*50 Hollow Rock Buy In

Alternating Dumbbell Clean and Press 35/50

Back Extensions

Jumping Pull-Ups

Box Jumps 20/24

 

Tuesday, December January 19

12 Minute AMRAP

16/20 Calorie Row

14 Plank Ups

14 Russian Kettlebell Swings 35/55

 

12 Minute AMRAP

9 Slam Balls 25/40

18 Russian Twists 10/25

9 SDLHP 35/55

 

Wednesday, January 20

WOD:  5 Rounds For Time

15 Goblet Squats 35/50

20 Burpees Over Kettlebell

100 Single Unders

*25 Minute Time Cap

 

Thursday, January 21

WOD: 22 Minute Ladder 3,6,9,12…

Dead Lift 35/55

Push Press 70/100

PVC Pipe Sit-Ups

 

Friday, January 22

Skill Work: Members Choice

WOD:  7 Rounds For Time

4 Handstand Push-Ups

8 Alternating Dumbbell Power Snatch 35/55

12 Ring Rows

 

Saturday, January 23

WOD:  24 Minute AMRAP

18 Overhead Lunges 25/45

9 Knees to Elbows

18 Box Overs 20/24

9 Straight Arm Sit-Ups 25/45

*800/1000 Meter Row Any Time During the Workout

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