January 21 – January 26, 2019

 Monday:

WOD: 

 

Mini WOD: 

 

double unders, air squats, DB Shoulder Press and Situps

 

then : 1 Rep Max of your lift(s)

 

or CF Total

   

 Tuesday: 

WOD: 8 min PushPress /decending from 8 reps

 

then,  “Tina”

 

WB; MBC; PUSHUPS,SDLHP

 

Tabata; 8 cycles

 

record total reps

   

Wednesday: 

WOD: 

 

EMOM: 3 CLEAN & JERKS/2BURPEES/1 CTB (10MIN)

 

then, WOD: 

 

20 Double Unders

 

10 KTE

 

10 AMRAP

   

 Thursday: 

WOD: “Skar”

 

8 Hang Cleans (115/75)

 

1 Strict Pullup 

 

8 Ring Dips

 

8 –  10m Shuttle Runs

 

5R4T

   

Friday: 

WOD: 

 

800 M Run

 

30 WB/30 Burpess/30 KBS

 

15 WB/15 Burpees/15 KBS

 

800 M Run

   

 Saturday: 

WOD: “300 Workout”

 

25 Pullups; 50 reps of each: DL, Pushups,Box Jumps,

 

Floor Wipers, Clean and Press; 25 Pullups

 

for time…

       

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