Sunday, January 12 – Saturday, January 18

Posted on January 13, 2020 by Jesse Cole

Sunday, January 12 – Rest Day

 

Monday, January 13 

WOD: 2 Minutes On/1 Minute Off (12x)

Efforts 1-4:

  • :45 Plank Hold
  • Max Calorie Row

Efforts 5-8:

  • :45 Wall Sit
  • Max Burpee to Rig

Efforts 9-12:

  • 18 KB Swings (35/55)
  • Max Sit-Ups

 

Tuesday, January 14 

Partner WOD: 24 Minute AMRAP

  • 30/40 Calorie Bike
  • 40 Wall Balls (14/20)
  • 40 Box Jumps (20/24)
  • 40 Wall Ball Sit-Ups (14/20)

 

Wednesday, January 15 

HERO WOD: “Hotshots 19” w/ a row

6 Rounds For Time:

  • 30 Air Squats
  • 19 Slamball Cleans (20/30)
  • 7 Pull-Ups
  • 400M Row / 1000M Bike

Time Cap: 35 Minutes

 

Thursday, January 16 

WOD: 27 Minute EMOM

  • Minute 1:
    • 5 Ring Row and 5 Ring Dips
  • Minute 2:
    • 14 Alternating KB Snatches (35/55)
  • Minute 3:
    • 10/12 Calorie Row

*Scale KB Snatches with DB Snatches

 

Friday, January 17 

WOD: 4 Rounds For Time

  • 6 Deadlift (93/135)
  • 8 Handstand Push-up / 8 Heavy DB/KB Strict Press
  • 20 Alternating Jumping Lunges
  • 50 Double-Unders /100 Single Skips

Time Cap: 26 Minutes

 

 

Saturday, January 18 

WOD: 25 Minute AMRAP

  • 10/12 Calorie Row
  • 15 Box Jump (20/24″)
  • 1 Rope Climb / 2 Standing Ascent/Descents / 4 Rope Pull-Ups
  • 10/12 Calorie Bike
  • 15 Med Ball sit-Ups (14/20)

#WorkHardBeNice