Weekly WODs: 1.2.18-1.5.18

TUESDAY

AMRAP 4
9–6-3
Wallballs (20/14)
Chest to Bar Pull-ups
Max Box Jumps (24/20”) in Time Remaining

Rest 4 minutes

AMRAP 4
9-6-3
Wallballs (20/14)
Toes to Bar
Max Box Jumps in Time Remaining

rest 4 minutes

AMRAP 4
9-6-3
Wallballs (20/14)
Pull-ups
Max Box Jumps in Time Remaining

WEDNESDAY

Weightlifting

3-Position Clean + Split Jerk

followed by…

“Drop Dead”
4 x (:20 seconds on, :10 seconds off)
Sit-Ups
Deadlifts (155/105)
Sit-Ups
Deadlifts (155/105)

THURSDAY

3 RFT:
21/18 Calorie Row
100 Double Unders
Box Step-Ups (30/24”)

FRIDAY

4 Rounds, building in weight:

  • 12 Bench Press
  • 12 Dumbbell Bent Over Rows (each arm)
  • 12 Dumbbell Reverse Lunges (each leg)
  • 12 Alt Dumbbell Push Press (each arm)

followed by…

100 Air Squats FT (5 minute cap)