WOD

Wednesday WOD 1/22/2020

Rotate through for 20 minutes: Bulgarian Split Squat x5/leg Mini Band Monster Walk (Below Knees) x10/leg Medball Deadbug x5/side (:03 Hold)   For Time: 100 Kettlebell Swings (70,53)  

Tuesday WOD 1/21/2020

Repeating Ladder for 25 minutes: 5-10-15 Handstand Walk (meters) Toes-to-Bar Box Jump Overs (24,20)   When you finish a full set (5-10-15) of each movement, restart. *1 Wall Walk (:10 Hold) = 5m of a Handstand Walk.

Monday WOD 1/20/2020

EMOM x 15: 1 Squat Snatch (Increasing in weight) AMRAP 6: 12 Bar Facing Burpees 6 Hang Squat Snatches (115,80)

Saturday WOD 1/18/2020

0:00-10:00: Build to a heavy Power Clean Single 10:00-12:00: Rest 12:00-24:00: For Time: 10-9-8-7-6-5-4-3-2-1 Power Cleans (135,95) Handstand Push-ups  

Friday WOD 1/17/2020

10 Rounds for Time: 30 Double unders 10 Alternating DB Lunges (70,50) 10 Hang DB Snatches (70,50)

Thursday WOD 1/16/2020

3 Rounds of :90 on/:30 off:   -Ski Erg Calories -Toes-to-Bar -Push-ups -Suitcase Carry (70,53)

Wednesday WOD 1/15/2020

Front Squat: 3 Sets of 8 Reps (Across with the same weight)   AMRAP 10: 10 DB Front Squats (50,35) 15 Burpees

Tuesday WOD 1/14/2020

AMRAP 30: 20/15 Calorie Row 15/12 Calorie Bike 30 Kettlebell Swings (70,53)   Rest 1:30

Monday WOD 1/13/2020

Strict Press: 6 Sets of 5 Reps (Increasing in weight each set) 2 Rounds For Time: 20 Box Jumps (24,20) 4 Rope climbs 8 Squat Clean and Jerks (135,95)

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