WODs 220123 - 220129

 1/23-1/29

Monday

30-20-10

Row, Calories

20-16-12

KB Goblet Lunges (55/35)

12-9-6

Power Clean & Jerk (135/95)

Tuesday

WOD 1:

Death By Strict Pull-ups

WOD 2:

21-15-9 Rep Rounds For Time

Burpee Box Jumps

Knees To Elbows

Wednesday

20 minute AMRAP

15 Wall Balls (20/14)

8 Strict Handstand Push-ups

7 Dead-lifts (255/185)

Thursday

5 Rounds-Each For Time

10 Pull-ups

20 Sit-ups

15 Hand Release Push-ups

45 Double-unders 

Rest 2 minutes between rounds

Friday

Strength

Back Squat

3 x 5 reps @ 80%

Front Squat 

5 x 3 reps @ 80%

WOD

For Time

Row 250 Meters

10-8-6-4-2

Alternating KB Hang Squat Cleans (70/55)

Saturday

‘Viola’

Complete as many rounds as possible in 20 minutes of:
Run 400 Meters
11 Power Snatches (95/65)
17 Pull-ups
13 Power Cleans (95/65)