Saturday wod

25 min amrap

Partner 1: obstacle course

Partner 2: row for max meters

switch with your partner

Obstacle course: Box jump run

hop scotch down

10 slam balls

5 burpees

20 double unders

5 pull ups

switch to rower and let partner go on course

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Friday, Jan. 15, 2021

14! (Evens Only)

  • Athlete Choice Movement #1 (Ascending)
  • Athlete Choice Movement #2 (Descending)

OR

2 Rounds of 10! (Ascending)

  • Athlete Choice Movement #1
  • Athlete Choice Movement #2

 

 

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Thursday, Jan. 14, 2021

For Time:

  • 20/18/16/14/12/10 Calorie Row
  • 10/12/14/16/18/20 Alternating Hang Dumbbell Power Snatch
  • 20/18/16/14/12/10 Dumbbell Lunge Steps
  • Use a single set of dumbbells.

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Monday, Jan. 11, 2021

6 Rounds:

  • 6 Dumbbell Bench Press
  • 6 Front Squat
  • 9 Box Jump Overs
  • Use the same weight for press and front squat.
  • Increase weight each round.

Then:

3 Rounds:

  • 12 Wallball Sit-Ups
  • 9 Toes-to-Bar
  • 6 Prisoner Get-Ups

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Saturday WOD

Partner WOD

100 burpees

200 sit ups

300 push ups

400 air squats

Switch as needed

** Every 3 minutes you will both stop and do 1 wall walk 🙂

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Friday, Jan. 8, 2021

For Time:

  • 99 Double-Unders
  • 88 Mountain Climbers (L=1, R=2)
  • 77 second L-Sit/Hang
  • 66 Lunge Steps
  • 55 Pull-Ups
  • 44 Medicine Ball Cleans (14lbs./20lbs.)
  • 33 Box Jumps
  • 22 Ring Dips
  • 11 Handstand Push-Ups

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