FRIDAY JAN 13

WARM UP

Row 500m

25 KB swing (Rx)

WOD

4 rounds for time 

25 Pushups

 25 leg lifts

25 lunges

THURSDAY JAN 12

WARM UP

500 jump rope

1 min handstand

WOD

BW18

Pullups  21-18-15-12

K2E       21-18-15-12

Squats   50-50-50-50

WEDNESDAY JAN 11

WARM UP

30 high knees

20 ring rows

10 burpees

WOD

"FIGHT GONE BAD"

1 min per station. Clock does not stop. 3 or 5 rounds.

1 point per rep or calorie 

Wall ball 20/14 (10")

SDHP 75/55

Box jump 20'

Push press 75/55

Row- calories

Rest

Please turn in your sheets from last week!

TUESDAY JAN 10

WARM UP

30 bench dips

30 pull ups

30 weight lunges

WOD

"ANNIE"

50-40-30-20-10

DU

Situps

MONDAY JAN 9

WARM UP

50 Mtn Climbers

100 flutterkicks

WOD

"FRAN"

21. 15. 9

Thrusters

Pull Ups