jeff@316.fitness

2017-01-02

January 2, 2017 admin
0 Comment
WOD

Mon
50 Wall Ball
40 Pushups
30 Toes to Bar
20 KB Swings
25 Wall Ball
20 Pushups
15 Toes to Bar
10 KB Swings

Tues
15min AMRAP
5 Box Jump
5 Hang Power Clean
5 Air Squats
5 Double Under
Every round add 5 reps to each movement

Wed
4 Rounds
3 Farmers Carry Down and Back
6 KB Snatch
9 Goblet Squats

Thurs
8min AMRAP
1 Burpee Over the Bar
2 Push Press
3 Mountain Climbers (each leg)
Add one rep every time you do another movement so next round is 4,5,6 then 7,8,9 etc

Fri
With a partner
Row 1k (Bike 2k)
80 Med Ball Cleans
60 Pullups (c2b if able)
40 Dips
20 Wall Walks
Row 1k (Bike 2k) – whichever you didn’t do the first time