Weekly WODs: 1.15.18-1.19.18

MONDAY

5 RFT:

30 Double Unders

9 Hang Squat Cleans (115/80)

 

TUESDAY

”Team Nate” (Partner version of hero WOD)

AMRAP 20

2 Muscle-ups*

4 HSPU

8 American KBS (53/35)

Partner completes full round before switching. Scaling options for MU and HSPU available, as always!

 

WEDNESDAY

A. Push Press: 5-4-3-2-1

B. Every 3 Minutes (4 Rounds): 

15 Burpees

Max Push Press

No rest between rounds

 

THURSDAY

A. Pistol work: Up to 3 sets of 5 each leg

B. AMRAP 18:

18/15 Calorie Row (12/9 Assault Bike)

15 Wall Balls (20/14)

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar

 

FRIDAY

Rowling! A little different format this time ;)

then...

3 RFT:

250m Row

12 Deadlifts (245/165)

15 Box Jumps (24”/20”)