Thursday, 1/17/19
WOD
Teams of 3
15 Rounds:
300′ Shuttle Sprint
200′ Farmers Carry (70#/53#)
100′ Sandbag Carry
*1:2 Work/Rest Ratio
January 2019
Wednesday, 1/16/18
WOD
5 Minute AMRAP:
10 Wall Balls (20#/14#)
10/8 Calorie Bike
Rest 5 Minutes
5 Minute AMRAP:
20 Wall Balls (20#/14#)
20/16 Calorie Bike
Rest 5 Minutes
5 Minute AMRAP:
30 Wall Balls (20#/14#)
30/24 Calorie Bike
Tuesday, 1/15/19
WOD
For Time:
Cash In: 500m Row
3 Rounds:
10m Right Arm Dumbbell Overhead Walking Lunge (50#/35#)
12 Toes to Bar
10m Left Arm Dumbbell Overhead Walking Lunge (50#/35#)
12 Toes to Bar
Cash Out: 500m Row
Monday, 1/14/19
Strength
Every 2 Minutes for 3 Sets:
4 Back Squats
WOD
8 Minute AMRAP:
9 Deadlifts (225#/155#)
15 Ring Dips
21 Box Jumps (24”/20”)
Friday, 1/11/19
WOD
“Nasty Girls”
3 Rounds:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135#/95#)
or
“Nasty Girls V2”
3 Rounds:
50 Pistols (Alternating 25 Each Leg)
7 Muscle Ups
10 Hang Power Cleans (175#/125#)
Wednesday, 1/9/19
Accessory Work
8 Minute EMOM:
Odd: 10 Bulgarian Split Squats
Even: 10 Single Leg RDL’s
WOD
For Time:
60 GHD Sit Ups
60 Hand Release Push Ups
30 Toes to Bar
30 Burpees to Bar
Tuesday, 1/8/18
WOD
4 Minute AMRAP:
15/12 Calorie Row
15 Power Snatch (95#/65#)
Rest 4 Minutes
4 Minute AMRAP:
15/12 Calorie Row
10 Power Snatch (115#/85#)
Rest 4 Minutes:
4 Minute AMRAP:
15/12 Calorie Row
5 Power Snatch (135#/95#)
Monday, 1/7/19
Strength
Every 2 Minutes for 3 Sets:
4 Front Squats
WOD
3 Rounds:
300m Run
50 Double Unders
15 Thrusters (95#/65#)
Friday, 1/4/19
WOD
For Time:
10-1 Bar Facing Burpees
1-10 Overhead Squats (135#/95#)
Gymnastics/Core Strength
10 Minute EMOM:
Odd: 6 Strict Pull Ups
Even: 2 Turkish Get Ups (1 Each Arm)