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WOD

18
Jan

FRIDAY

“CHIP SHOT” AMRAP 13: 70 Alternating Dumbbell Snatches (50/35) 60 Wallballs (20/14) 50/35 Calorie Row 40 Handstand Push-ups + ACCESSORY & AB WORK
17
Jan

THURSDAY

Sumo Deadlift Build to a Heavy 3-Rep “Lung Butter” Teams of 3 AMRAP 20: 7 Kettlebell Swings (70/53) 150′ Shuttle Sprint 10/7 Calorie Schwinn Bike...
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16
Jan

WEDNESDAY

“Slap Happy” AMRAP 5: Buy In: 100 Double Unders 12 Front Squats (95/65) 4 Burpee Box Jump Overs (24/20) rest 5 Minutes AMRAP 5: Buy...
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15
Jan

TUESDAY

“Handlebars” 4 Rounds: 21/15 Calorie Bike 15 Toes to Bar 7 Power Clean and Jerks (155/105)
14
Jan

Monday

Back Squat 3 Sets of 5 “Doctor’s Orders” 3 Rounds: 50 Air Squats 35 Push-ups 20/15 Calorie Row
12
Jan

Saturday

“Chain Smoker” 5 Rounds, On the 4:00 15 Pull-ups 18 Alternating Dumbbell Snatches (50/35) 15/12 Calorie Assault Bike or 21/15 Calorie Row
12
Jan

Friday

“Guts and Glory” For Time: 21 – 15 – 9: Schwinn Bike for Calories Thrusters (95/65) 15 – 12 – 9: Row for Calories Hang...
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