Wednesday 01/22/2020
/WOD
"Opening Day"
For Time
21-15-9:
Wallballs 20#/14#
Pull-up
Thrusters 95#/65#
Box Jumps 24"/20"
Kettlebell Swings 55#/35#For Time
Tuesday 01/21/2020
/WOD
"Tri Sprint Intervals"
5 Rounds:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Assault Bike
AMRAP 10 Meter Shuttles
4 Minutes Rest Between Rounds.
Monday 01/20/2020
/Strength
Back Squat
Heavy Set of 3
WOD
"Dumbledore"
For Time:
50/35 Calorie Assault Bike
30 Single Arm Dumbbell Hang Clean and Jerk 50#/35#
50 Single Dumbbell Goblet Squats 50#/35#
30 Single Arm Dumbbell Hang Clean and Jerk 50#/35#
50/35 Calorie Assault Bike
Saturday 01/18/2020
/WOD
"Lethal Weapon"
In Teams of 2
AMRAP 20:
1 Round of "The Chief"
250 Meter Row
2 Rounds of "The Chief"
250 Meter Row
3 Rounds of "The Chief"
250 Meter Row
...
Continue to Add 1 Round Until Cap
_______________________
1 Round of "The Chief":
3 Power Cleans 135#/95#
6 Push-ups
9 Air Squats
*Row however you want. Each athlete takes turn doing complete round of The Chief.
