January 14 – January 19, 2019

Monday: 

WOD: “Mary”

 

5 HSPU

 

10 Pistols

 

15 Pullups

 

20 min AMRAP

   

Tuesday: 

EMOM: 3 Snatches

 

WOD: 

 

Burpees 1 and 1 thruster ascending for 10 min

   

Wednesday: 

Odd Couple:  Back Squats/Box Jumps

 

WOD: 

 

10 Push Ups

 

10 KBS: Men’s 50# / Women’s 35#/ 200 M Run

 

4R4T

   

Thursday: 

WOD:

 

25 Double Unders

 

25 Box Jumps: Men’s 24# / Women’s 20″

 

25 Overhead PVC Lunges

 

25 Sit ups

 

4R4t

   

Friday: 

WOD: “WUCO”

 

MIN 1 PUSH PRESS

 

MIN 2 FRONT SQUATS

 

MIN 3 LUNGES

 

4 -3 MIN CYLES/12 MIN

   

Saturday: 

WOD: 

 

Row 2k; 50 Wallballs

 

Row 1k: 35 Wallballs

 

Row 500m : 20 Wallballs

 

for time…

       

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