Workout of the Day

Monday, January 13th 202

Elise

15 Minutes to work to a heavy
2 Hang Power Cleans + 1 Squat Clean

16 Minute EMOM
Evens: 250m/200m row
Odds: 1-8 ascending ladder Clean & Jerk

Rx: 135/95
Fit: 95/65
Dyn: 55/45

Saturday, January 11th 2020

Roman

Partner WOD

“The Seven”
7 Rounds for time:
7 Handstand Push-ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/165)
7 Burpees
7 Kettlebell Swings (70/53)
7 Pull-ups

*Partners alternate each movement to complete all rounds

Friday, January 10th 2020

Troy

5 Minute AMRAP:
15 Calorie Row
20 Wall Balls (20/14)
25 Double Unders
5 Minutes Rest

5 Minute AMRAP:
10 Calorie Row
15 Wall Balls (20/14)
20 Double Unders
5 Minutes Rest

5 Minute AMRAP:
5 Calorie Row
10 Wall Balls (20/14)
15 Double Unders

Thursday, January 9th 2020

Taylor

“Snatch Chief”
5 Rounds:
3 Minute AMRAP:
3 Power Snatches
6 Push Ups
9 Air Squats
1 Minute Rest

Rx: 135/95
Fit: 95/65
Dyn: 65/45

*Scored: total rounds
*pick back up where you left off in previuos round,
only total rounds count.

Saturday, January 4th 2020

1st In House BTB Comp

For Time
400m Run
25 Toes-to-Bar
400m Run
15 Front Squats
400m Run
5 Rope Climbs
400m Run
15 Front Squats
400m Run
25 Toes-to-Bar

Rx: 155/105
Fit: 135/95
Dyn: 95/65

Thursday, January 2nd 2020

Parker

Row As Many Cal in 3 minutes
Rest 3 Min

AMRAP in 3 Min
3 Push ups
3 Pull Ups
6 Power Cleans (135/95)
Rest 3 min

AMRAP in 3 Min
5 Handstand Push Ups
5 Power Cleans (155/115)
Rest 3 min

AMRAP in 3 Min
4 Muscle Ups (ring or bar)
4 Power Cleans (185/135)
Rest 3 min

As Many Double Unders in 3 minutes