11 January – 16 January 2021

Posted on January 10, 2021

Monday, December January 11 

WOD: 8 Rounds For Time

7 Dumbbell Shoulder To Overhead 70/100

15 Box Jumps 20/24

20 Air Squats

30 Second Hollow Hold

*27 Minute Time Cap

 

Tuesday, December January 12

1000 Meter Row Sprint

500 Meter Row Sprint

 

WOD: 16 Minute AMRAP

8 Alternating Dumbbell Power Snatch 35/50

10 Alternating Plank Rows 35/50

8/10 Calorie Row or 6/8 Calorie Bike

 

Wednesday, January 13

WOD: 9 Rounds For Time

16 Dumbbell Hang Cleans 35/50 (8 right arm, 8 left arm)

8  Front Racked Dumbbell Squats 70/100

2 Rope Climbs

*25 Minute Time Cap

 

Thursday, January 14

WOD:  7 Rounds

3 Minute AMRAP

15 Double Unders

15 Toes to Post

7 Push-Ups

15 Sit-Ups

 

1 Minute Rest

 

Friday, January 15

WOD: 21 Minute AMRAP

10 Kettlebell Dead Lift 70/110

20 Lateral Jumps Over Kettlebell

13/16 Calorie Row

10 Slam Balls 25/40

 

Saturday, January 16

WOD: 5 Rounds (Fight Gone Bad Style)
Minute 1: Slam Ball OTS 25/40
Minute 2: Burpees
Minute 3: Step Ups 20/24
Minute 4: Kettlebell Swing 35/55
Minute 5: Rest
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