THURSDAY 20200123

WOD: 7 Rounds of

25m Sprint
15 Abmat sit ups
25m Sprint
10 Burpee bar hops
5 Deadlidts @ 185/125#

WEDNESDAY 20200122

WOD: 20 min EOMOTM

200m Sprint on Rower
2 Push jerks @ 165/115#

TUESDAY 20200121

WOD: CFT

21-15-9

Muscle ups *
Squat Cleans @ 135/95#

*C2B Pull ups and Dips

MONDAY 20200120

WOD: 20 min AMRAP

10 Push ups
10 Sit ups
200m Run

FRIDAY 20200117

WOD: CFT

21-18-15-12-9

SDHP @ 75/45#
Box Jumps @ 24/18"

THURSDAY 20200116

WOD: 15 min AMRAP

6 Hang Cleans @ 95/65#
9 K2E
12 Wallball shots @ 16/12#

WEDNESDAY 20200115

WOD: 15 rounds Every 1:30

3 Bench Press @ 75-80% 1 rep max

Then , 5 min AMRAP

100m sprint on Rower
10 push ups