30 December – 4 January 2019

Posted on December 28, 2019

Monday, December 30

WOD: 4 Rounds for Time

27 Box Jumps 20/24

20 Burpees

15 Slamball Squat Cleans 25/40

*28 Minute Time Cap

 

Tuesday,  December 31

WOD: 7 Rounds for Time

10 Pull-Ups

30 Double Unders

10 Dumbbell Push Press 70/100

10 Alternating Plank Rows 35/50

*28 Minute Time Cap

 

Wednesday, January 1

No class have a happy new year!!!

WOD: 26 Minute EMOM
Minute 1: 15 Goblet Squats 35/55
Minute 2: Bike for Calories 7/9
Minute 3: 15 Kettlebell Dead Lift 35/55
Minute 4: 40 Second Plank

 

Friday, January 3

WOD: Chipper

100 Push-Ups

50 40′ Shuttle Sprints

100 Slamballs 25/40

50 Ring Rows

100 Alternating Dumbbell Power Snatch 35/50

 

*Athletes can partition reps any way they choose

*30 Minute Time Cap

 

Saturday,  January 4

WOD: 27 Minute AMRAP

14 Wall Balls 14/20  9’/10′

14 Toes to Post

14 Overhead Walking Lunges 25/45

14 Sit-Ups

 

*20 Calorie Bike (any time during the workout)

*40 Calorie Row (any time during the workout)

 

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