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

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