January 20-26, 2020

Monday Jan 20

“The Ghost”

6 Rounds, 1 minute per station of

Calorie Row

Burpee

Double Unders

Rest

*Score is Total Reps

 

Tuesday Jan 21

EMOM 10

Min 1: 3-6 Strict Pull Up

Min 2: 50′ Bear Crawl

AMRAP 10

12 Ring Row(Shoulder under Rings)

8 Medball Knee Raises 14/10

4 Alternating Turkish Get Up 50/35

 

Wednesday Jan 22

Snatch +Hang Snatch + Overhead Squat

Build to Max then 70% for 3 sets of 1+1+1

For Time

12 Squat Clean 155/105

18 Push Jerk 135/95

24 Overhead Squat 95/65

 

Thursday Jan 23

Partner WOD

AMRAP 22

48/32 Cal Row *Partner Holds Wall-sit

12 Synchro Burpee

24 Box Jumps 24/20 *Partner Holds Handstand

12 Synchro Push Up

 

Friday Jan 24

“Happy Dance”

For Time

50 Toes 2 Bar

50 DB Power Clean 2×50/35

50 DB Box Step Over 2×50/35

50/35 Cal Row

 

Saturday Jan 25

E3Mx6

16/13 Cal Row

12 Tuck Ups

6 Jump Lunges

 

12 Sumo Deadlift High Pulls (95#/65#)

8 Thrusters (95#/65#)

6 Bar Facing Burpees

Sunday Jan 26

Half Kneeling Chops

3×8

Goblet Squat w/ Internal Rotation

3×12

AMRAP 13

10L Run

4L Reverse Run

2L Bear Crawl

1L Reverse Bear Crawl

12 DB Snatch (50#/35#)

12 Toes to Kettlebell

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