20 January – 25 January 2020
Posted on January 19, 2020
Monday, January 20
WOD: 9 Rounds for Time
9 Dead Lift 123/185
9 Toes to Bar
9 Bar Facing Burpees
Tuesday, January 21
Strength: 2 Hang Snatch + 1 Power Snatch x5
WOD: 5 Rounds for Time
4 Handstand Push-Ups
8 Hang Power Snatch 63/95
15 Overhead Squats 63/95
Wednesday, January 22
40 Calorie Bike
30 Calorie Bike
20 Calorie Bike
WOD: 15 Minute EMOM
Minute 1: 14 Box Overs 20/24
Minute 2: 14 Slam Ball OTS 25/40
Minute 3: 14 SDLHP’s 35/55
Thursday, January 23
Strength: Back Squat 4-3-2-2-2
WOD: 7 Rounds for Time
8 Pull-Ups
10 Air Squats
8 Dumbbell Bent Over Rows 35/50 (8 on each side)
10 Air Squats
*16 Minute Time Cap
Friday, January 24
Skill Work: Double Unders
WOD : For Time
*120 Double Under Buy In
5 Rounds
7 Shoulder to Overhead 93/135
10 40′ Shuttle Sprints
20 Straight Arm Sit- Ups 10/25
1 Minute Rest
*18 Minute Time Cap
Saturday, January 25
WOD:
14 Minute AMRAP
15 Calorie Row
10 Jumping Lunges
15 Back Extensions
14 Minute AMRAP
25 Kettlebell Swings 35/55
15 Goblet Squats 35/55
10 Box Jumps 20/24
