January 23, 2018

Complete for time:

21-15-9-6-3:

Squat Cleans (135/95)

Burpees

Pull Ups

Strength Wod:  Bench Press 90%  5X1

January 22, 2018

Complete this 30 minute AMRAP:

20 Calorie Assault Bike

10 Deadlifts (225/150)

10 Knees to Elbows

20 Wall Ball Sit Ups

20 SL Sit Ups

20 Calorie Row

Strength wod:  Snatch 1 rep max

January 20, 2018

Pick your partner Saturday:

For time:  13:00 time cap

60 Box overs (24/20)

   Partner static holds deadlift (135/95)

60 Deadlifts (135/95)

45 Pull Ups

    Partner static holds in front rack position (135/95)

45 Hang Cleans (135/95)

30 HR Push ups

    Partner static overhead hold (135/95)

30 Shoulder 2 Overhead (135/95)

5:00 REST

12:00 AMRAP

30 Ground 2 Overhead (95/65)

20 Toes 2 Bar

30 Ground 2 Overhead (115/85)

20 Toes 2 Bar

30 Ground 2 Overhead (135/95

20 Toes 2 Bar

* max rep G 2 O with time remaining

January 19, 2018

FUN FRIDAY Partner wod:

75 DB Alternating Snatches (40/25)

75 Burpees

75 Calorie Row

75 Wall Ball Sit Ups (20/14)

75 Straight Leg Sit Ups

75 HR Push Ups

January 18, 2018

Complete for time:

21 - 15 - 9 - 6 - 3 of:

Push Presses (135/95)

Deadlift (135/95)

Calories Assault Bike

STRENGTH WOD:  Bench Press 85%  5X3