WODs 211226 - 220101

 12/26 - 1/1

Monday

5 rounds, each round for time, of:

20 Wall Balls (20/14)

15 Pull-ups

10 Burpees

Rest 2 mins between each round.

Tuesday

For Time:

30 Power Cleans (115/75)
30/21 Calorie Row
25 Push Presses (115/75)
25/18 Calorie Row
20 Squat Clean Thruster(115/75)
20/15 Calorie Row

Wednesday

3 rounds for time of:

50 Air Squats

10 Chest-to-bar Pull-ups

10 Ring Dips

10 Power Snatches (115/75)

Thursday

21-15-9 Rep Rounds For Time

Sumo Dead-lift High-Pull (95/65)

Box Jumps (25/20)

Thrusters (95/65)

Friday

5 Rounds For Time

12 Kettlebell Goblet Reverse Lunges

12 Pull-ups

12 Alternating Kettlebell Clean & Press

12 Push-ups

12 Russian Kettlebell Swings 

Men 55lbs Women 35lbs

Saturday

For Time

Row 500 Meters

Then,

3 Rounds

25 DB Renegade Rows (pick weight)

25 Medicine Ball Sit-ups (20/14)

Then,

Row 500 Meters