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

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