Category: WOD

1/22/20

WEDNESDAY A1:Benchmark 1000M Row for time B1: 50 Wall Balls for time C1: Max Effort Dead Hang D1:Max Effort Plank hold Post: A1: KB Side Bends 3×15 A2:KB Rows 3×15 A3: KB Farmers carries 3×100

1/21/20

TUESDAY Strength: EMOM for 7 min 3 Snatches + 3 Hang Snatches WOD: 18 Minute AMRAP 7 OHS 14 CTB Pull Ups 28 Bar Facing Burpees Post: Hollow Rock to Superman 3 min

1/20/20

MONDAY Strength: EMOM for 7 min 1 Clean +1 Squat Clean+ 1 Hang Clean + 1 Hang Squat Clean WOD: 10-9-8-7-6-5-4-3-2-1 Cleans (135/95) TTB Post: Heel Touches 3×50

1/18/20

SATURDAY 35 min AMRAP 800m Run 30 TTB 40 Burpees 50 walking lunges

1/17/19

FRIDAY Strength: Back Squats 10-8-6-4-2 WOD: 50-40-30-20-10 KBS (53/35) Pistols Sit Ups Post: Side Plank Raises 3×15

11/16/20

THURSDAY Strength (12 min): Snatch technique WOD: 5 Rounds 400M Run 7 Snatches (95/65) 7 OHS Post: Bicycle Abs 3×50


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