WOD

Tuesday – 210112

SWOD Back Squat 2 sets of 5 reps @ 50% WOD Complete as many rounds and reps as possible in 20 minutes of: 100m Run 20 KB Swings (55/35) 10 Handstand Push Ups ………. BURN Pyramid WOD 60 Jumping Jacks 40 Deadlifts 20 Box Jump

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Monday – 210111

SWOD Every minute on the minute for 7 minutes: Hang Power Snatch x 5 reps – use same load for all sets – WOD In teams of 2, alternating complete rounds, complete 10 rounds for time of: 24 Double Unders 8 Alternating DB Power Snatch

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Saturday – 210109

WOD In teams of 2, with only 1 partner working at a time, complete the following for time: 150 Burpees *EMOM both partners perform 15 Air Squats – rest 2 minutes, then – 300 Air Squats *EMOM both partners perform 5 Burpees

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Friday – 210108

SWOD Back Squat 5 reps @ 50%, 55%, 60% WOD “Jack” Complete as many rounds and reps as possible in 20 minutes of: 10 Push Press (115/85) 10 KB Swings (55/35) 10 Box Jumps (24″/20″) ………. BURN Every 7 min for 4 rounds, complete: Run

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Thursday – 210107

SWOD Bench Press 4 reps @ 60% 2 reps @ 75% 4 reps @ 70% 2 reps @ 85% 4 reps @ 80% 2 reps @ 90% WOD For time (14 min cap): 80/60 Calorie Row 50 DB Floor Press (50s/35s) 40/30 Calorie Row 25

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Wednesday – 210106

SWOD Back Squat 5 reps @ 65% 4 reps @ 75% 3 reps @ 80% 2 reps @ 85% 1 rep @ 90% WOD Every 2 minutes until failure: 50 Double Unders 10-12-14-etc… Toes to Bar ………. BURN 12 rounds of (working 2 minutes on

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Tuesday – 210105

WOD 7 rounds for time: 200m Run – rest 1 minute – 100m Run – rest 2 minutes – FINISHER 3 sets of: 15 DB Front Raises 15 DB Side Raises 15 DB Rear Lateral Raises ………. BURN Tabata Rear Lunge w/ Canoe Row to

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Monday – 210104

SWOD Back Squat 3 sets of 4 reps @ 65% 2 sets of 3 reps @ 75% 2 sets of 2 reps @ 80% WOD “Fran” 21-15-9 for time of (10 min cap): Thrusters (95/65) Pull Ups *compare to 180104 ………. BURN Deck of Cards

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Saturday – 210102

WOD 6 rounds for time (working 2 min on : 1 min off): 15 Calorie Row 12 Double DB Squats (50s/35s) 9 Double DB Push Press (50s/35s) 6 Burpees over the DBs

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Friday – 210101

Happy New Year! May all your squats be heavy and deep! WOD As a class, accumulate 2020 points: Burpee, Wall Ball (20/14) = 1 point Devil’s Press (50s/35s), Muscle Up = 3 points Manmaker (50s/35s) = 5 points then, accumulate 2021 points: Pull Up, Push

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