Saturday, January 19, 2019

PRE: Movement Standards

WOD: Partner Day! 22 min AMRAP:

  • 11 Axle Bar Deadlifts (255/205/155)

  • 25 Air Squats

  • 1 Lap Wheel Barrel (Bear Crawl)

*Partner will alt. whole rounds of deadlifts and squat but may split wheel barrel.

POST: 40 Single Arm DB Bent Over Rows (Knee on bench)

Donna RahnComment
Friday, January 18, 2019

PRE: 6x4 Back Squat (1 and a quarter squats (205/165/115)

WOD: Tabata 8 Rounds (:20/:10):

  • C2B Pull-ups (Chin-over)

  • Thrusters (95/75/55)

    -1 min rest-

Cash out: 4 min max effort Bear complex

POST: 100 mini band bicycles

Donna RahnComment
Thursday, January 17, 2019

PRE: 20 Rep Max Push Press

WOD: Under a 14 min clock, for reps:

  • 50 American Swings (60/40/20), 2:00 Max Cal Bike/Row

  • 30 American Swings, 2:00 Max Cals

  • 10 American Swings, 2:00 Max Cals

(Score = total calories)

POST: 3 Rope Climbs

Donna RahnComment