January 22 WOD

January 22 WOD

Metabolic Conditioning: 20 min amrap400m Run30 OH Plate Walking Lunges(45/25)
January 21 WOD

January 21 WOD

Barbell Skill:Deadlift8 min EMOM8-8-6-6-4-4-2-2 Movement Skill:Up to 10 Superman raisesEMOM for up to 7 minutes
January 20 WOD

January 20 WOD

Metabolic Conditioning:Partner Workout135 Thrusters(95/65)5 Synchronized Burpees everytime the bar is put down
January 18 WOD

January 18 WOD

Metabolic Conditioning:1 min on – 1 min rest – 3 rds (23 min)Pull-Ups – max repsWall Walks- max repsRower- max caloriesSit-Ups – max reps
January 17 WOD

January 17 WOD

Barbell Skill:Back Squats3-3-2-2-1-11AE2M Movement Skill:Goat Practice10 minutes
January 16 WOD

January 16 WOD

Metabolic Conditioning:5 rounds100m Run15 Kettlebell Swings(70/53)10 Box Jumps(24/20)100m Run2 min Rest