FRIDAY JAN 27

WARM UP

30 pushups

50 squats

50 mtn climbers

WOD

5 rounds for time

500m row

50 situps

WEDNESDAY JAN 25

WARM UP

30 push press

750m row

WOD

"ROOM SERVICE"

20 rounds for time

5 pushups

5 squats

5 situps

TUESDAY JAN 24

WARM UP

30 ring rows

50 leg lifts

50 mtn climbers

WOD

"ROY"

5 ROUNDS FOR TIME

15 deadlift

20 box jumps

25 pullups

MONDAY JAN 22

WARM UP

20 pull ups

20 ring dips

20 knees to elbows

20 squats

WOD

"BW 11"

2 rounds/2min per set

Max pushups

Max situps

Max flutterkicks

Max squats

FRIDAY JAN 20

WARM UP

50 Squats

25 HSPU

200 flutterkicks

WOD

"ELIZABETH"

3 ROUNDS FOR TIME

21-15-9

Clean

Ring dips

The minute you settle for less than you deserve, you get even less than you settled for.

                                                                   Maureen Dowd

THURSDAY JAN 19

WARM UP

30 bench dips

50 mtn climbers

200 flutterkicks (1ct)

Ring dip hold

WOD

5 ROUNDS FOR TIME

20 Leg lifts

20 Lunges

                                          

300m row

"To learn to succeed, you must first learn to fail."-Michael Jordan