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

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

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”)