January 7-13, 2019

Monday Jan 7

Bench Press

Work to a Heavy 6RM

DB Prone Row 3×8

AMRAP 5

5 Push Up

10 KB Swing 53/35

 

Tuesday Jan 8

10 Rounds

10 Wallball 20/14

10 Box Jump Over 24/20

30 Double Unders

 

Wednesday Jan 9

Front Squat

3×6 @ 70%

Grace

For Time:

30 Clean And Jerks 135/95

 

Thursday Jan 10

AMRAP 4

21/18 Cal Row

21 Burpee

21 Pull up

rest 4

AMRAP 4

15/12 Cal Row

15 Burpee

15 T2B

rest 4

AMRAP 4

9/6 Cal Row

9 Burpee

9 C2B

Rest 4

 

Friday Jan 11

Every 90s x 6

5 Strict HSPU

For Time

150 Jump Lunge

EMOM-3 Devil Press 50/35

 

Saturday Jan 12

Partner WOD

1st 6 min

Max cal row

2nd 6 min

Max 6 Rep Power Snatch

3rd 6 min

Max cal row

4th 6 min

Max 6 Rep Back Squat

 

Sunday Jan13

KB Romanian Deadlift

4×10

5 RFT

15 Box Jumps (24″/20″)

12 Toes to Bar

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