Thursday WOD

Thursday

012821

•••

3×8 KB Cossack Squat

3×10 Good Morning

•••

Consistent Pace

Every 10mins x 2 sets: 

250m Row or 600m Bike

12 DB Front Squats 50/35

10 Devils Press 50/35

12 DB Front Squats 50/35 

250m Row or 600m Bike

Same Pace Every Set

Tuesday WOD

Tuesday

012621

•••

Snatch Grip Tempo Deadlift

Pike Push-up 

•••

5 Min AMRAP

12 (6/6) Single Arm Shoulder Press 

4 (2/2) Turkish Getup

Rest 2 Min

5 Min AMRAP

10 Deficit Push-ups

10/8 Calories

Rest 2 Min

5 Min AMRAP

20 Russian Twist

15/12 Calories

Monday WOD

Monday

012521

•••

3×8 Front Rack Reverse Lunge

3×8 Negative Pullups 

•••

7min AMRAP

15 Double Unders

10 Walking Lunges

5 Renegade Rows 50/35lbs

-rest 3min-

7min AMRAP

4 DB Burpee Power Cleans

8 Goblet Squats

12 Sit Ups