Monday’s WOD – 01.20.20

METCON

“Lethal Weapon” 
1 Round of “The Chief”
200 Meter Row
2 Rounds of “The Chief”
200 Meter Row
3 Rounds of “The Chief”
200 Meter Row

Continue to Add 1 Round Until Cap
_______________________
1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

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Saturday’s WOD – 01.18.20

METCON

“Saturday Madness” 

Teams of 2 – 2 Rounds (Time)
2,000 Meter Row
14 Dumbbell Thrusters (50/35 lb)
34 Kettlebell Swings (70/53 lb)
200 Double-Unders
100 Burpees
34 Kettlebell Swings (70/53 lb)
14 Dumbbell Thrusters (50/35 lb)
2,000 Meter Row

* One partner works at a time.
** 40 Min. Cap

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Friday’s WOD – 01.17.20

METCON

“Blue Steel”  (Time)

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Row

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Row

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

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Wednesday’s WOD – 01.15.20

STRENGTH

Pausing Front Squat Complex
Build to a Heavy Complex:
1 Pausing Front Squat
1 Front Squat

METCON

“Four Loko” 

On the 4:00 x 5 Rounds (Time)
20/15 Calorie Row
40 Double Unders
7 Front Squats (165/115)
* Your score is the slowest score of the 5 rounds.
After Party

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Tuesday’s WOD – 01.14.20

METCON

“Part Time” 

3 Rounds (Time)
12 Lateral Dumbbell Burpees
21 Pull-ups

— Directly Into —

3 Rounds:
12 Alternating Dumbbell Snatches (70/50)
30/21 Calorie Bike*

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