Kacey Millard

Monday, January 29th 2018

Century Party

3 Rounds of 30 seconds on/30 seconds rest:

Hollow Hold
Arch Hold
Hollow to Arch Rolls

3 Rounds for time:
400m run
21 Alternating Dumbbell Snatches
15 Dumbbell Overhead Reverse Step Lunges

Suggested Dumbbell weight (45-55/30-40)

Saturday, January 27th 2018

Nick

Partner WOD

4 Rounds for time:
4 Push Jerks (185/125)
5 Front Squats
6 Power Cleans
30 Box Jumps (24/20)
40 Push Ups
50 Sit Ups

Partners work one at a time to complete reps and rounds, switching anytime.

Thursday, January 25th 2018

Jill

2 Minute AMRAP:
4 Hang Power Snatch (95/65)
4 Burpees over Bar

2 Minutes rest

4 Minute AMRAP:
20 Russian Kettlebell Swings (70/53)
100m run

2 Minutes rest

8 Minute AMRAP:
4 Hang Power Snatch (95/65)
8 Burpees over Bar

Tuesday, January 23rd 2018

Michael

Every 90 Seconds for 24 Minutes:
1 – Run 200m
2 – 200m row + 6 Ring Dips/10 Push Ups
3 – 10 Box Jumps (30/24) + 10 Slam Balls (25/15)
4 – 30 Lateral Jumps over bar + 10 Bent over row (75/55)

Saturday, January 20th 2018

Katrina

Partner WOD

14 Rounds:
15 Deadlifts (135/95)
10 Shoulder to Overhead (135/95)
5 Toes to Bar

Partners work one at a time, completing full rounds before switching.

Post WOD:
2 Rounds of Tabata Abs