Saturday wod

Partner wod:

30 min AMRAP

10 box jumps 24″

20 burpees

10 wall ball

20 Back extensions

10 shoulder press

20 mule kicks

Partner A works on AMRAP, Partner B will alternate between 200m run, 250m row and 100 single jump ropes

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Friday, Jan. 24, 2020

For Time:

  • 2 mile weighted Ruck walk

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Thursday, Jan. 23, 2020

AMRAP 20 minutes:

  • 1 round of “The Feihc”
  • 25 Double-Unders
  • 2 rounds of “The Feihc”
  • 25 Double-Unders
  • 3 rounds of “The Feihc”
  • Continue to add rounds until the 20 minute mark.

“The Feihc”

  • 3 Back Squat
  • 6 Ring Dips
  • 9 Ring Rows

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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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