Thursday, 1/30/20
WOD
For Time:
2013m Row
January 2020
Wednesday, 1/29/20
WOD
3 Rounds:
50′ Handstand Walk
40 Wall Balls (20#/14#)
30 Dumbbell Hang Clean and Jerks (50#/35#)
20 Dumbbell Box Step Ups (24″/20″)
Tuesday, 1/28/20
WOD
5 Rounds:
3 Minute AMRAP:
15/12 Calorie Bike
15 Push Ups
15 Ab Mat Sit Ups
*Rest 3 Minutes
*Go up 5 Push Ups/Ab Mat Sit Ups every round
*Pick up where you left off every AMRAP
Monday, 1/27/20
Strength
3×2 Overhead Squats
WOD
For Time:
125 Double Unders
25 Squat Snatch (135#/95#)
125 Double Unders
Friday, 1/24/20
Strength
8 Minute EMOM:
1 Squat Clean Thruster
WOD
8 Minute AMRAP:
21-15-9
Thrusters (95#/65#)
Bar Facing Burpees
Thursday, 1/23/20
Partner WOD
For Time:
800’ Sled Push (70#/45#)
40 Alternating Sandbag Cleans (150#/100#)
Wednesday, 1/22/20
WOD
EMOM For As Long As Possible:
Odd: 15/12 Calorie Row
Even: 30’ Dumbbell Walking Lunge (50#/35#)
*Add 1 Calorie Every Round
Core Strength
Accumulate In As Few Sets As Possible:
90 Second L Sit Hold
3 Minute Plank Hold
Tuesday, 1/21/20
WOD
For Time:
30/24 Calorie Bike
30 Handstand Push Ups
30 Box Jump Overs (24″/20″)
30 Hang Power Cleans (135#/95#)
30 Box Jump Overs (24″/20″)
30 Handstand Push Ups
30/24 Calorie Bike
Monday, 1/20/20
Strength
3×4 Overhead Squats
WOD
12 Minute AMRAP:
9 Deadlifts (115#/85#)
7 Overhead Squats (115#/85#)
5 Pull Ups
Friday, 1/17/20
WOD
5 Minute AMRAP:
Calorie Bike
Straight into…
10 Minute AMRAP:
10 Clean and Jerks (135#/95#)
30 Wall Balls (20#/14#)