WODs 220109 - 220115

 1/9 - 1/15

Monday 

The Ghost
6 rounds of:

1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute of rest

Tuesday

Find a 1 Rep Max of each of the following lifts

Close Grip Bench Press 

Squat Clean

Overhead Squat

Wednesday 

Fight Gone Bad

3 rounds, 1 min per station, for max reps of:

Wall Ball (20/14) (10/9 ft)

Sumo Deadlift High-pull (75/55)

Box Jump (20/20)

Push Press (75/55)

Row, Calories

Rest 1 min

Thursday

Strength

Deadlift 

5 x 5 reps

WOD

For Time 

AirBike

5 minutes For Max Calories

Friday

For Time

45-30-15

Kettlebell Swings (55/35)

20-15-10

Pull-ups

60-45-30

Double-unders 

Saturday

‘The Lyon’

5 rounds each for time

7 Squat Cleans (165/115)

7 Shoulder To Overhead (165/115)

7 Burpee Chest To Bar Pull-ups

Rest 2 minutes between rounds