Weekly WODs: 1.22.18 - 1.26.18

MONDAY

AMRAP 15:

5 Hand-Release Pushups
10 Reverse Lunges (total)
15 Sit-ups

 

TUESDAY

“Dirty 30”

For Time:

30 Box Jumps (24/20)
30 C2B Pull-ups
30 RKBS (53/35)
30 Front Squats (115/80)
30 T2B
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

 

WEDNESDAY

A.
3-Position Power Snatch: Build to Heavy Complex

B.
”Power Wheels”

AMRAP 3:
12/9 Calorie Row
12 Power Snatches (95/65)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Row
8 Power Snatches (115/85)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Row
4 Power Snatches (135/95)

 

THURSDAY

For Time:

100 Single Unders
50 Abmat Sit-ups
25 Med Ball Cleans (20/14)

80 Single Unders
40 Abmat Sit-ups
20 Med Ball Cleans

60 Single Unders
30 Abmat Sit-ups
15 Med Ball Cleans

40 Single Unders
20 Abmat Sit-ups
10 Med Ball Cleans

20 Single Unders
10 Abmat Sit-ups
5 Med Ball Cleans

 

FRIDAY

”Buddy-Buddy”

Teams of 3
AMRAP 20:

50 Strict Pull-ups
75 Bench Press (95/65)
70/50 Calorie Row

Teams can break reps up as they see fit. Looking to pick a variation on the pull-ups that members can get at least 5 reps of whenever it’s their turn.