DAILY WOD
18 JANUARY 2021
STRENGTH - Push Press
3 Sets x2 @90%
WOD - 12 Min AMRAP
200m Run/250m Row
12 V-Ups
Scaling Options Available
19 JANUARY 2021
STRENGTH - Work to hvy 2 Power Snatch
then 5 sets x 2 rep at weight
WOD - J-Rad WOD 10 rounds (30min CAP)
10 DB Flyes @17.5k/12.5k
10 Burpees
10 KB Goblet Squats @24/16k
10 Pushups
10 KB Swing
10 Single DB Tricep Extensions
10 Wall Balls @9/6k
10 Wall Ball Roll Aways
Scaling Options Available
20 JANUARY 2021
STRENGTH - Dedlift
3 Sets x2 @90%
WOD - 5 Rounds for Time
3 Power Clean & Jerk @65/50k
30 Dbl Unders / 60 Skips
Scaling Options Available
21 JANUARY 2021
WOD - For Time
100 Air Squats
100 KB Dedlifts @24/16k
100 Lunges
50 Pushups
50 Box Jumps @20"
50 Alt KB Snatches
25 American KB Swings
25 Burpees
25 BF Situps
Scaling Options Available
22 JANUARY 2021
STRENGTH - Bench Press
3 Sets x2 @90%
WOD - 5 Rounds for Time
12 Floor Ring Rows
12 DB Box Step Ups @24/20" 2 x 15/10k
Scaling Options Available
23 JANUARY 2021
STRENGTH - Front Squat 3 sets x 2 reps @95%
WOD - TOP GUN for Time
20 Thrusters @65/45k
20 SDHP
20 Push Jerk
20 OH Squats
4 Burpees to start & EMOM
Scaling Options Available