Thursday 01/30/2020

WOD
"Deep End"
5 Rounds for reps:
1 Minute Row
1 Minute Power Cleans 115#/85#
1 Minute Burpees
1 Minute Rest

Wednesday 01/29/2020

WOD
"Buckle Up"
AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-Ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
100’ Dumbbell Walking Lunge 50#/35#
50 AbMat Sit-ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-ups
Max Calorie Row

*Score is total AbMat Sit-Ups and Calories

Tuesday 01/28/2020

WOD
"Speed Limit"
AMRAP 15:
Buy-In: 100/80 Calorie Assault Bike

Directly Into...

Max Rounds:
8 Burpee Box Jumps 24#/20#
8 Chest to Bar Pull-ups

Monday 01/27/2020

Strength
Barbell Complex
Build to a Heavy Complex:
1 Power Clean
2 Front Squats
3 Push Jerks

WOD
”Rack City”
For Time:
10 Power Cleans 155#/105#
50 Air Squats
10 Front Squats 155#/105#
50 Air Squats
10 Push Jerks 155#/105#
50 Air Squats