Monday – 01/18/21
“Full Circle”
For time: 25min cap
1,500m Row
100 Double-Unders
50 Calorie Bike
100 Double-Unders
1,500m Row
- barbell movements are doable unbroken. Mod jumping bar MU or burpee pull-ups.
“Three-peat”
On the 5:00 x 4 Rounds:
20 Alternating DB Snatches (50/35)
40 Air Squats
20/17 Calorie Bike
*snatches doable in 2 sets or less. Bike pace goal 65/60rpm + goal is to have at least 1min rest. Today’s focus is consistency. Score is slowest time.
Home WOD:
On the 5:00 x 4 Rounds:
20 Alternating DB Snatches (50/35)
40 Air Squats
200m run
Thursday – 01/21/21
TBD
Friday – 01/22/21
For time: (16min cap)
5 Rounds
20/17 Calorie Row
10 Thrusters (115/85)
*row pace goal 1000/850 cal/hr. Thrusters done in 2 sets or less .
HOME WOD:
For time:
5 rounds
60 Double Unders
10 DB thrusters (55/35’s)
*mod 2x singles
Saturday – 01/23/21
Conditioning
5 Rounds:
1:00 – Max Calorie Bike Erg
1:00 – Max Power Cleans (135/95)
1:00 – Max Burpees
1:00 – Rest
KILOS – 61/43