30
Jan

WOD – Wednesday January 30th

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Rest 3 Minutes Between Workouts Metcon (AMRAP – Rounds and Reps) Teams of 2 Alternating Full Rounds for 7 Minutes of: 10 Calorie Row 10 Burpees Over Erg Metcon (AMRAP – Rounds and Reps) Teams of 2 Alternating Movements for 7 Minutes of: 10 Overhead Lunges Sprint to Gate 10 Chest to Bar Pull-Ups Rx+ […]

29
Jan

WOD – Tuesday January 29th

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Strength 5 Sets of: Bench Press (10-8-6-4-2) 8 Barbell Rollouts 15/10 Cal Row as fast as possible Bench Press (10-8-6-4-2) Build to a 2 rep max Metcon Metcon (Time) 21-15-9 Single Dumbbell Hang Power Clean and Jerk (Each Arm) Burpees *Break up snatches however you want Rx+ (70/50) Rx (50/35) Sc (40/25) (Modified Burpees)