WEDNESDAY 20190130

WOD: 20 min AMRAP

5 HSPU
50 Calories on Rower

TUESDAY 20190129

WOD: CFT 5 Rounds of
5 Curtis P's @ 95/65#
10 Box Jumps @24/20"
15 Floor Sweepers (center only) @ 95/65#

MONDAY 20190128

WOD: Back Squat 5 rep max
5-5-5-5-5

FRIDAY 20190125

WOD: 20min AMRAP

20 Sprinter toe touches
*10 Hang Squat Cleans @ 95/65#

*once the bar is lifted it can not touch the ground until all 10 reps are complete. If it does, i.e. you break to rest, there is a 5 Burpee penalty per round.

THURSDAY 20190124

WOD: CFT
3 Deadlifts @ 305/255#
30 HR Push ups
6 Deadlifts @ 285/235#
24 HR Push ups
9 Deadlifts @ 215/185#
18 HR Push ups
12 Deadlifts @ 165/165#
12 HR Push ups
15 Deadlifts @ 135135#
9 HR Push ups

WEDNESDAY 20190123

WOD: 6 Rounds of
12 Single Arm DB Squat Snatch @ 45/25#
18 Abmat sit ups

TUESDAY 20190122

WOD: 10 Min AMRAP
150m Row
20 Push Press @ 95/65#