6 January – 11 January 2020

Posted on January 5, 2020

Monday, January 6

WOD:  6 Rounds

4 Minutes

10 Dead Lift 70/110 (using 2 kettlebells)

12 Pistol Squats

3 Rope Climbs

Max SDLHP’s  35/55

1 Minute Rest

 

Tuesday,  January 7

WOD: 12 Rounds For Time

12 Alternating Dumbbell Hang Cleans 35/50

12 PVC Pipe Sit-Ups

7 Push Press 70/110

7 Knees to Elbows

 

*30 Minute Time Cap

 

Wednesday, January 8

WOD: For Time
45-35-25-15-5
Kettlebell Swings 35/55
Slamball OTS 25/40
Air Squats
*4 alternating dumbbell Power snatch at the start of each minute 35/50
WOD: 30 Minute  EMOM
Minute 1: 10/12 Calorie Row
Minute 2: 8/10 Calorie Bike
Minute 3: 14 Alternating Plank Ups
Minute 4: 40 Seconds Battle Ropes
Minute 5: 8 Burpee Box Overs
Friday, January 10

WOD: 28 Minute AMRAP

30 Russian Twists 10/25

1 80″ Bear Crawl

30 Second Side Plank Hold (30 seconds on each side)

10 Ring Rows

6 Ring Dips

 

Saturday,  January 11

WOD: 6 Rounds (fight gone bad style)

Minute 1: Alternating Plank Rows 25/45

Minute 2: Goblet Squats 25/45

Minute 3: Alternating Clean and Press 25/45

Minute 4: Row for Calories

Minute 5: Rest

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