Monday 01/06/2020

WOD
"Grim Reaper"
AMRAP 5:
21-15-9:
Overhead Squats 95#/65#
Toes to Bar

Rest 5 Minutes

AMRAP 5:
15-12-9
Thrusters 95#/65#
Chest to Bar Pull-ups

Saturday 01/04/2020

WOD
“Speedo”
Teams of 3
AMRAP 20:
300 Meter Row
20 Plate Hops
10 Thrusters 65#/45#

*Complete Full Rounds Before Switching

Friday 01/03/2020

WOD
"Quarter Pounder"
2 Rounds For Time:
500 Meter Row
30 Single Dumbbell Box Step-Ups 24"/20"
500 Meter Row
30 Single Dumbbell Hang Clean & Jerks
500 Meter Row
30 Single Dumbbell Power Snatches

Dumbbell: 50#/35#

Thursday 01/02/2020

Strength
Romanian Deadlift
Build to a Moderate Set of 6

WOD
"Cheaper by the Dozen"
AMRAP 12:
3 Deadlifts 205#/145#
3 Toes to Bar
3 Calorie Row
6 Deadlifts 205#/145#
6 Toes to Bar
6 Calorie Row
...
Up By 3's Until Finish