Jan
18

Friday January 18, 2019

Complete in any order:

1 Mile Run
2000m Row
30 Calorie Assault Bike

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Jan
17

Thursday January 17, 2019

20 Min EMOM
Min 1: 20 Wallballs
Min 2: 20 Alternating DB Snatch 50/35
Min 3: 30 Sec Wall Sit
Min 4: 30 Sec Hollow Hold

Core:
4 Min Plank Challenge
30 Sec High Plank
30 Sec Wide Legs
30 Sec Elbow
30 Sec Superman
30 Sec Raised Arm (each side)
30 Sec Side (each side)

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Jan
16

Wednesday January 16, 2019

20 Minutes to determine a 1 RM Deadlift

21-15-9
Deadlifts 225/155
Ring Dips
Bar Hops

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Jan
15

Tuesday January 15, 2019

Build to a Heavy Power Clean + Push Jerk

10 Min AMRAP
100 Double Unders
20 Power Cleans 135/95

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Jan
13

Monday January 14, 2019

“Cindy”
20 Min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Jan
11

Friday January 11, 2019

100 Power Cleans (135/95)
– Every min on the minute perform 5 Bar facing Burpees until completion
*20 min Time Cap*

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Jan
10

Thursday January 10, 2019

15 Min EMOM
Hang Snatch + Snatch + OHS

“Isabel”
For Time:
30 Snatch 135/95

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior

Jan
09

Thursday January 10, 2019

Reminder: Olympic Lifting @ 6:30pm tonight

3 Rounds for Max Reps
1 Min KBS 32kg/24kg
1 Min Jump Lunges
1 Min Hollow Rockers
1 Min Double Unders
1 Min Medball Cleans
2 Min Rest

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Jan
08

Tuesday January 8, 2018

For Time:
50 Strict Pull-ups
100 Push-ups
150 Air Squats

Core:
5 Mins Max Medball Sit-up (throw to wall)

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Dec
27

Friday December 28, 2018

Team of 3
100 Pull-ups
100 Box Jumps
100 Sit-Up Medball Passes
100 Alternating DB Snatch 50/35
50 Cal Assault Bike

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to