4 January – 9 January 2021
Posted on January 2, 2021
Monday, December January 4
WOD: 30 Minute MOMO
Wall Balls 14/20 9’/10′
Kettlebell Dead Lift 35/55
Bike For Calories
Tuesday, December January 5
WOD: 25 Minute AMRAP
*800 Meter Row Buy In
8 Toes To Bar
10 Alternating Dumbbell Clean N Press 35/50
15 Medicine Ball Sit-Ups 14/20
15 Back Extensions
Wednesday, January 6
WOD: For Time
50 Push-Ups
50 Burpees
100 Step Ups 20/24
*4 Alternating Dumbbell Power Snatch At The Start Of Each Minute 35/50
*25 Minute Time Cap
Thursday, January 7
WOD: 24 Minute EMOM
Minute 1: 10/12 Calorie Row
Minute 2: 40 Second Plank
Minute 3: 15 Goblet Squats 35/55
Friday, January 8
WOD: 7 Rounds For Time
10 Chest to Bar Pull Ups
40 Double Unders
30 Russian Twists 10/25
Saturday, January 9
WOD: Waterfall
14 SDLHP 35/55
14 Walking Lunges
14 Ring Row
14 Kettlebell Swings 35/55
14 Box Jumps 20/24
14 Hollow Rocks