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#)

Thursday, 1/10/18

For Time:
5k Assault Bike
500’ Box Push