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

January 17, 2018

Complete 9 rounds for time of:

7 Hang Squat Cleans (125/85)

7 Burpee Box Jumps (24/20)

STRENGTH WOD:  Deadlift 80%  5X3

January 16, 2018

Complete 5 rounds for time:

500 Meter Row

30 KB Swings (70/55)

20 Calorie Assault Bike

30 Jump Pull Ups

*40:00 time cap

Strength wod:  Clean & Jerk  75%  5X41

January 15, 2018

Complete for time:

10 Muscle Ups

25 Thrusters (75/55)

1000 Meter Row

25 Thrusters

10 Muscle Ups

Strength Wod:  Front Squat  1 rep max