Jan 20 – Jan 26, 2020

1A. Back Squat up to a 3 RM

3 Rounds for time of:

Row 500m

20 Front Rack Lunges 135/85

10 Shoulders to overhead

Rx+: 165/105

1A. Power Clean 1RM

AMRAP 20 with a partner:

10 Burpee Box Jumps, 24/20

20 American KBS 71/53

30 Sit ups

SWEAT WOD 6:30  am/7:30pm

5 Rounds for Time
15 Russian Kettlebell Swings (72/53 lb)
10 Lunges(unweighted/in place)
15 calorie Bike
10 Push-Ups
15 Sit-Ups
10 Kettlebell Sumo Deadlift High-Pulls (72/53 lb, KB doesn’t touch the ground each time)

1A. Deadlift 1RM

EOMOM 16

Deadlift 5 @ 60% of 1RM

Alternate EOMOMS:

A. Max Double Unders

B. Max Wall balls, 20/14

1A. Bench Press 1RM

10 Rounds for time with a partner of:

200′ DB Farmer’s Carry, 50/35

10 DB Squat Cleans

10 Toes-to-bar

Alternate on complete rounds.

SWEAT WOD 6:30  am/7:30pm

6 Rounds for time
400 M run/row
21 Walking Lunges
16 Pull ups
9 burpees

*scales-alternate 200/400M each round, jumping pull ups

1A. Front Squat 1RM

Jackie

For time:

1,000m Row

50 Thrusters, 45/35

30 Pull ups

For time with a partner:

Run 1600m

100 Hand Release Push ups

100 Air Squats

Run 1600m

100 Sit ups

100 Box Jumps

9 am Sweat WOD 

For Time in a Team of 3:

2k Row
21 DB thrusters 50/35
30 AKBS 70/53
600 Double Unders
125 Burpees
2000 M Row
21 KB DL

In teams of 3 complete:

120 Cal Row

300 Double Unders

120 Burpees

300 Sit ups

Partner 1: Works.

Partner 2: Planks.

Partner 3: Hangs.