Wednesday 01/15/2020

Strength
Pausing Front Squat Complex
Build to a Heavy Complex:
1 Pausing Front Squat
1 Front Squat

WOD
"Four Loko"
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats 165#/115#

Tuesday 01/14/2020

WOD
"Part Time"
3 Rounds For Time:
12 Lateral Dumbbell Burpees
21 Pull-ups

Directly Into...

3 Rounds:
12 Alternating Dumbbell Snatches 70#/50#
21/15 Calorie Assault Bike

Monday 01/13/2020

Strength
Power Clean & Jerk
Build to a Heavy Single

WOD
"Air Fryer"
3 Rounds For Time:
50 Air Squats
10 Power Clean and Jerks 135#/95#

Saturday 01/11/2020

WOD
“Bike Drop”
Teams of 3:
For Time (30 Minute Cap):
75/50 Calorie Assault Bike
75 Power Snatches 75#/55#
75 Thrusters 75#/55#

75/50 Calorie Assault Bike
60 Power Snatches 95#/65#
60 Thrusters 95#/65#

75/50 Calorie Assault Bike
45 Power Snatches 115#/85#
45 Thrusters 115#/85#

75/50 Calorie Assault Bike
30 Power Snatches 135#/95#
30 Thrusters 135#/95#

75/50 Calorie Assault Bike
15 Power Snatches 155#/105#
15 Thrusters 155#/105#