WOD 1/22-1/25

Tuesday WOD (Workout of the Day): Approx: 30 min
 

Warm Up: (as a group at 3:30 sharp) 3 rounds

Single Unders (Jump Rope)       100

Air Squats                                   10
Push Ups                                    8

WOD: 12 minute AMRAP (As many rounds as possible) X2 (2 minute rest in between sets)

200 meter Walk or 400 meter run

10 Dumbbell Clean and Jerk (suggested weight 25 w / 35 m)
10 Dumbbell Front Squats (suggested weight 25 w / 35 m)

Wednesday WOD (Workout of the Day): Approx: 30 min

Warm Up: (as a group at 3:30 sharp) 3 rounds

10 No weight knee touch lunge   

Plank 1 minute

20 Jumping Jacks 20

WOD: 5 rounds for time (Bonus X2)

 

20 Goblet squats

20 Release Push Ups

40 Double Unders (Jump Rope) or 120 Single Unders

 

Thursday WOD (Workout of the Day): Approx: 30 min

Warm Up: (as a group at 3:30 sharp) 3 rounds

5 Push Ups

20 Air squats

30 Jumping Jacks

 

WOD: 20 minute AMRAP

8 Burpees

10 Dumbbell Swings 50# men / 35# women

12 Box Jumps 24" men / 20" women

 

Friday Funday: Approx: 30 min

Warm Up: Plank 1 minute x 4

 

Tag Team AMRAP 20 minutes. 1 partner runs/walks 200 m while the other dead lifts.  Suggested 150# men (bar)/ 40# dumbbells (total 80#) women.