jeff@316.fitness

2020-01-20

January 20, 2020 admin
0 Comment
WOD, Workout

Monday-
Every 2 minutes for 10 minutes
6 back squat @ 65%
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4 rounds
10 dB snatch (10 each arm)
10 Goblet Squats
10 dB clean and jerk single arm (10 each arm)
10 dB Situps
50’ oh walking lunge with db
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Tues
Every 90sec for 7 Rounds
4 squat snatch at 55%
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10 min emom
5 ring muscle ups
7 shspu 
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10 Rounds
10 Cals
20 Double Under
10->1 Burpee
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Wed
10min AMRAP
5 Bench Press
5 Power Clean (same weight)
Rest 3min
10min AMRAP
10 Cals
10 T2B
Rest 3min
10min AMRAP
10 Cals
10 Heavy KB Swing
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Thurs
10 min emom
Strict press 2 @ 70%
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30 min emom
2×25′ Sled Push
10 heavy wall balls
15 v-ups
40 double Unders (or 30sec – whichever is less)
:30 handstand hold
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Fri
Front squat
3×2 @ 80%
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CindyXXX (25min Time Cap)
10 Pullups
20 Pushups
30 AirSquats
15 Pullups
30 Pushups
45 AirSquats
20 Pullups
40 Pushups
60 AirSquats
25 Pullups
50 Pushups
75 AirSquats
30 Pullups
60 Pushups
90 AirSquats