WOD

WOD 2018-01-03T22:27:47+00:00

1/22/2018

CrossFit WOD:
For time:
30 HSPU
40 Pull-Ups
50 KB Swings 53/35
60 Sit-Ups
70 Double Unders

BURN WOD:
AMRAP 20
30 Push-Ups
40 Pull-Ups
50 KB Swings
60 Sit-Ups
70 Double Unders

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1/21/2018

CrossFit WOD:

In Groups of 3 for 25 minutes:
Partner A: 300m Run
Partner B: AMRAP Box Jump Step Down 24/20
Partner C: AMRAP 10 DB Lunges (5/side) + 10 DB Push Presses
+
Core365

1/20/2018

CrossFit WOD:
EMOM x 20
odd – 3 TNG Squat Cleans
even – 10-15 Burpees

1/19/2018

CrossFit WOD:
“Mary”
AMRAP 20
5 HSPU
10 Pistols Alt.
15 Pull-Ups

Burn WOD:
AMRAP 20
5 HSPU
10 Pistols Alt.
15 Jumping Pull-Ups

1/18/2018

CrossFit WOD:
AMRAP 25
700m Row or 1 Mile Bike
50 Double Unders
20 Renegade Rows

BURN WOD:
AMRAP 25
700m Row
50 Double Unders
20 Renegade Rows

1/17/2018

CrossFit WOD:
Overhead Squat – 5RM
Power Clean – 3RM
Push Press – 1RM
*12 minutes per station or 3 attempts*
**scale for OHS is Sandbag Squat**

BURN WOD:
EMOM x 30
minute 1 – 10 calorie ski
minute 2 – 10 calorie bike
minute 3 – 10 calorie row

1/16/2018

CrossFit WOD:
10 sets:
10 DBL KB Swings
10 DBL KB Thrusters
10 DBL KB Front Rack Lunges (5/side)
rest 2:00
(2 minute cap per round)

BURN WOD:
10 sets:
10 DBL KB Swings
10 DBL KB Thrusters
10 DBL KB Front Rack Lunges (5/side)
rest 2:00
(2 minute cap per round)
+
Core 365