Wednesday, Jan. 22, 2020

Weight Vest Wednesday

12!

  • Evens: Deadlift Dumbbell Burpee Step-Ups w/o vest (L=1, R=2)
  • Odds: Burpee Box Overs w/vest 

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Monday, Jan. 20, 2020

AMRAP 20 minutes:

  • 1 round of “The Chief”
  • 200m Run
  • 2 rounds of “The Chief”
  • 200m Run
  • 3 rounds of “The Chief”
  • Continue to add rounds until the 20 minute mark.

“The Chief”

  • 3 Power Cleans
  • 6 Push-Ups
  • 9 Air Squats

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Saturday WOD

30 min AMRAP

26 Forward/backward lunge with ball pass (both of you lunge at same time facing each other, Partner A back lunges with ball while partner B forward lunges, pass the ball and switch)

Run 200m together

15 each person wheel barrow push ups with a squat while holding legs (partner A holds legs and squats as partner B holds a plank and push ups)

Run 200m together

26 side plank (back to back) clap up top, clap underneath

Run 200m together

10 alternating wall walks (5 each person)

Run 200m together

20 alternating burpee box jumps 24″

Run 200m together

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Friday, Jan. 17, 2020

For Time:

  • 500m Row
  • 12-9-6
    • Kness-to-Elbows
    • Push-Ups
  • 1000m Row
  • 12-9-6
    • Prisoner Get-Ups
    • Ring Dips
  • 500m Row

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Thursday, Jan. 16, 2020

3 Rounds:

  • 400m Run
  • 12 Alternating Single Arm DB Hang Power Snatch
  • 21 Goblet Squats (Same weight as snatch)

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Monday, Jan. 13, 2020

5 rounds of 4 minutes:

  • 15 Calorie Row
  • 10 Medicine Ball Cleans (14lbs./20lbs.)
  • 5 Push Jerk

Build to a heavy set of 5 on Push Jerks.

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Saturday wod

Partner wod

30 min AMRAP

5 synchronized burpees

10 K2E while partner holds a plank, switch

20 GHD sit ups total for team, one works, partner hangs from bar

30 wall ball throws over 24″ box sit ups

20 mule kicks on wall as partner holds a handstand, and switch

10 total cal on rower using abs (gonna be fun)

5 synchronized burpees

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