W.O.D.

Thursday 1/17

STRENGTH:
Deadlift

WOD:
5 Minute AMRAP:
15 Deadlifts (155/105)
15 Box Jumps (24/20)
15 Double Unders / 30 Singles
REST 1 MINUTE
(Repeat 2 more times)

Wednesday 1/16

STRENGTH:
EMOM:
OH Squats
B/O Rows

WOD:
14 Minute Ascending Ladder (By 2’s)
KB Swings (53/35)
Goblet Squats (53/35)
Burpees

Tuesday 1/15

STRENGTH:
Bench Press

WOD:
15 Minute AMRAP:
20 Floor Press (95/65)
10 Hang Squat Cleans (95/65)
Run 250 m

Monday 1/14

STRENGTH:
Back Squat

WOD:
21**15**9**3**
Hang Snatches (95/65)
**10 Knees 2 Elbow, 12 Wall Balls

Saturday 1/12

Partner WOD:
100 Shoulder 2 OH (95/65)
20 Toes 2 Bar
80 Front Squats (95/65)
20 Toes 2 Bar
60 Squat Cleans (95/65)
20 Toes 2 Bar
40 SDHP (95/65)
20 Toes 2 Bar
20 Wall Walks

Thursday 1/10

STRENGTH:
Deadlift

WOD:
Power Cleans (135/95) 10 down to 1
Wall Balls (20/14) 20 down to 2

Wednesday 1/9

WOD:
28 Minutes of :30 on / :30 off
B/O Rows (115/85)
Weighted Sit-Ups (45/25)
KB Swings (53/35)
Calorie Row

Tuesday 1/8

STRENGTH:
Bench Press

WOD:
15 Minute AMRAP:
12 Deadlifts (115/85)
6 Hang Cleans (115/85)
3 Burpee Box Jumps (24/20)
20 Double Unders / Run 100 m