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WOD

19
Jan

January 20 2020

Strength: Back Squat:  Heavy set of 4 Conditioning:  16 Min AMRAP 5 Power Snatch 135/95 10 Pull Ups 15 Lateral Burpees Over Bar
16
Jan

January 17 2020

HERO WOD “Devil of Ramadi” 20 Min AMRAP  10 Ground to Overhead (160/100) 38 Wall Balls 160 Double Unders
15
Jan

January 16 2020

Conditioning:  Partner Workout  AMRAP 8 5-10-15-20… DB Front Squats (50/35) Cal Row -Rest 2 min- AMRAP 8 5-10-15-20… DB Shoulder to Overhead (50/35) Toes to...
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14
Jan

January 15 2020

Oly: Every :90 for 10 Rounds  2 Snatch *Build in weight  Conditioning: For Time 7 Rounds  7 Shoulder to Overhead (155/110) 14 Deadlift  21 Double...
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12
Jan

January 13 2020

Strength: Back Squat:  Heavy set of 6 Conditioning:  21 – 15 – 9 Power Cleans (135/95) Pull Ups Burpees
8
Jan

January 9 2020

Deadlift:  Heavy set of 8 Conditioning:  Partner WOD 100/80 Cal Row 10-20-30-40 reps of: Toes to Bar DB Single Arm Thrusters (50/35) 100/80 Cal Row
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