January 24, 2019

Complete for time:

50 Double Unders

50 KB Swings (55/35)

50 Burpees

50 Thrusters (45/35)

50 One Arm Alternating DB Snatches (45/30)

50 Calorie Assault Bike

 

January 23, 2019

Complete for time:

BUY IN:  1000 Meter Row

then complete 7 rounds of:

7 Dumbbell Bench Presses (50/35)

7 Pull Ups

BUY OUT:  1000 Meter Row

January 22, 2019

Complete 4 rounds for time of:

500 Meter Row

25 Box Jumps (24/20)

25 Wall Balls (20/14) 10'

January 21, 2019

7-6-5-4-3-2-1 of:

Strict Muscle Ups

single leg squats, right leg

single leg Squats, left leg

Burpees

 

January 19, 2019

PICK YOUR OWN PARTNER

Wod #1

10:00 AMRAP of:

30 DB Box Step Overs

40 Synchro DB Snatches

50 Handstand Push Ups / Hand Release Push Ups

40 Synchro DB Snatches

30 DB Box Step Overs

DB = 35/25

JB = 24/20

 

5:00 REST

 

Complete 6 rounds of:

12 Toes to Bar

12 Front Squats 135/95 off floor