11 January – 16 January 2021

Posted on January 10, 2021

Monday, December January 11 

Strength: Push Press 4-4-4-4-4

WOD: 8 Rounds For Time

5 Shoulder To Overhead 83/115

10 Box Jumps 20/24

15 Air Squats

 

Tuesday, December January 12

1000 Meter Row Sprint

500 Meter Row Sprint

 

WOD: 16 Minute AMRAP

8 Alternating Dumbbell Power Snatch 35/50

10 Alternating Plank Rows 35/50

8/10 Calorie Row or 6/8 Calorie Bike

 

Wednesday, January 13

Strength: Overhead Squat 7-7-5-5-2

 

WOD: 9 Rounds For Time

8 Hang Cleans 63/95

8  Front Squats 63/95

2 Rope Climbs

*17 Minute Time Cap

 

Thursday, January 14

WOD:  7 Rounds

3 Minute AMRAP

15 Double Unders

15 Toes to Post

7 Push-Ups

15 Sit-Ups

 

1 Minute Rest

 

Friday, January 15

Strength: Dead Lift 8-8-8-8

WOD: 11 Minute AMRAP

6 Dead Lift 153/225

20 Lateral Bar Jumps

13/16 Calorie Row

 

Saturday, January 16

WOD: 5 Rounds (Fight Gone Bad Style)
Minute 1: Slam Ball OTS 25/40
Minute 2: Burpees
Minute 3: Step Ups 20/24
Minute 4: Kettlebell Swing 35/55
Minute 5: Rest
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