Thursday, 1/31/19 WOD Teams of 3: 4 Minute AMRAP: 50’ Sled Push (110#/70#) Rest 1 Minute 4 Minute AMRAP: 50’ Sled Pull (70#/45#) Rest 1 Minute 4 Minute AMRAP: 50’ Sandbag Carries (150#/100#) Rest 1 Minute 4 Minute AMRAP: Tire Flips

Wednesday, 1/30/19 Accessory Work 3×15 Weighted Hip Extension *20 Second Hold WOD For Time: 21-15-9-6-3 Dumbbell Front Squats (50#/35#) Toes to Bar

Tuesday, 1/29/18 Gymnastics 3×12 Strict Pull Ups WOD As Many Reps As Possible: 2:00 Max Calorie Bike 2:00 Max Burpee Box Jump Overs (24”/20”) 2:00 Max Ring Dips 2:00 Max Burpee Box Jump Overs (24”/20”) 2:00 Max Calorie Bike

Monday, 1/28/19 Strength Every 2 Minutes for 3 Sets: 2 Back Squats WOD For Time: 20 Clean and Jerks (135#/95#) 60/48 Calorie Row 20 Clean and Jerks (135#/95#)

Friday, 1/25/19 WOD Open 13.1 17 Minute AMRAP: 40 Burpees 30 Snatches (75#/45#) 30 Burpees 30 Snatches (135#/75#) 20 Burpees 30 Snatches (165#/100#) 10 Burpees Snatches (210#/120#), as many as possible in remaining time

Thursday, 1/24/19 WOD 5-4-3-2-1 Split or Push Jerk Core Strength 3 Super Sets: 20 Weighted Sit Ups 40 Russian Twist

Wednesday, 1/23/18 WOD 6 Minute AMRAP: 21 Kettlebell Swings (53#/35#) 15 Calorie Row 9 Wall Balls (30#/20#) Rest 6 Minutes 6 Minute AMRAP: 9 Kettlebell Swings (53#/35#) 15 Calorie Row 21 Wall Balls (30#/20#)

Tuesday, 1/22/18 Gymnastics 8 Minute EMOM: 1 Legless Rope Climb WOD 3 Rounds: 75 Double Unders 10 Power Cleans (185#/135#)

Monday, 1/21/19 Strength Every 2 Minutes for 3 Sets: 2 Front Squats WOD “Assault Baseline” For Time: 60 Calorie Assault Bike 50 Air Squats 40 Ab Mat Sit Ups 30 Push Ups 20 Pull Ups 10 Burpees

Friday, 1/18/19 Strength 8 Minute EMOM: 3 Power Snatch *Build up in weight each minute WOD Open 16.3 7 Minute AMRAP: 10 Power Snatch (75#/55#) 3 Bar Muscle Ups