Sunday, January 13 – Saturday, January 19

Posted on January 13, 2019 by Jesse Cole

Sunday, January 13 – Rest Day

 

Monday, January 14

WOD: 10 Rounds for Time

  • 10 Wall Balls(14/20)
  • 12 Step-Ups(20/24)
  • 5 Burpees

*30 Minute CAP

 

Tuesday, January 15

WOD: 3 Rounds, One Minute Max Efforts

  • KB Swings(35/55)
  • PVC Sit-Ups
  • Jumping Lunges
  • KB Sumo Deadlift High Pull(35/55)
  • Push-Ups
  • Double Unders or Single Skips
  • 2:00 Minute Rest

[Move immediately into the next movement, after one minute]

 

Wednesday, January 16

WOD: 25 Minute EMOM

  • 14 Alternating DB Snatch(35/50)
  • 20 Hollow Rocks
  • :30 Wall Sit
  • 12 Jumping Ring Dips
  • 8/10 cal. Row

 

Thursday, January 17

WOD: Every 3 Minutes [x8]

  • 15 Goblet Squats(35/55)
  • 10 Slam Ball Power Clean
  • 8 Jumping Pull-Ups

 

Friday, January 18

WOD: 20 Minute MOMO

  • Plate Sit-Ups(25/25)
  • MB Thrusters(14/20)
  • Burpee to Plate(25/25)
  • Step-Ups(20/24)

 

Saturday, January 19

WOD: 24 Minute EMOM

Minute 1:

  • 10/12 cal. Row or Bike [EP]

Minute 2:

  • 15 MB Sit-Ups (20/24)

Minute 3:

  • 15 KB Swings (35/55)

Minute 3:

  • 3 [Wo] ManMakers
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