Saturday 1/23

PARTNER WOD:
22 Minute EMOM:
Partner A does:
5 Squat Clean Thrusters
5 Burpees
while,
Partner B does:
Bar Hangs
Rest remaining time of minute then switch

Friday 1/22

“GO GET IT FRIDAY”

WOD:
10 Minute AMRAP:
15 Mountain Climbers
10 Push Press
5 Toes 2 Bar

Thursday 1/21

PARTNER WOD:
* 400 Wall Balls For Time
* 2 Wall Walks each at the top of every even minute
Split wall ball reps evenly, only one partner works at a time.
Wall walks are done together

Wednesday 1/20

Partner WOD:
*20 down to 2: (by 2’s)
Knees 2 elbow
Hang Cleans
HRPU’s
*Run 150 m ( Together ) after each round
Split reps evenly, only one partner works at a time

Tuesday 1/19

STRENGTH:
Bench Press

WOD:
7 Rounds of:
7 Single Arm DB Snatches (Right arm )
7 Single Arm DB Push Press (Right Arm )
7 Single Arm DB Snatches (Left Arm)
7 Single Arm DB Push Press (Left Arm)
7 Goblet Squats

Monday 1/18

STRENGTH:
EMOM
Bent Over Rows

WOD:
For Time:
Buy In: 250 m Run
then:
5 Rounds of:
10 Lunges
10 Air Squats
10 Sit Ups
8 Burpees
then:
Cash Out: 250 m Run

Saturday 1/16

PARTNER WOD:
*20 down to 2 ( by 2’s) :
Wall Balls
Weighted Sit-Ups
HRPU’s
*Run 150 m after each round (together)
Split reps evenly

Thursday 1/14

STRENGTH:
:30 on / :30 off of:
Plank up downs

PARTNER WOD:
*18 Minute Ascending ladder of; ( by 2’s)
Push Press
Goblet Squats
Knees 2 Elbow
* Run 100 m after each round (together)
Only one partner works at time

Wednesday 1/13

STRENGTH:
Tabata – OH Weighted Wall Sits

WOD:
12 Minute AMRAP:
9 Hang Cleans
7 Front Squats
5 Devil Twists