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Thursday, January 31st, 2019 Metcon WOD: Metcon (No Measure) 4 Rounds0:00-2:00 Row 500/400 meters2:00-4:00 Rest4:00-6:00 Run 400 meters6:00-8:00 Rest

Wednesday, January 30th, 2019 Weightlifting SWOD: Power Clean Every 0:30 for 10:00 (20 sets)1 Power clean *These reps are intended to be primarily focused on

Tuesday, January 29th, 2019 Metcon WOD: Metcon (Time) 3 Rounds for time:9 Power snatch (135lbs/95lbs)15 Push jerks (135lbs/95lbs)21 Bar facing burpee

Saturday, January 26th, 2019 Metcon WOD: Metcon (Calories) In teams of Three: EMOM 30:00Minute 1: 10 Hollow rocksMinute 2: 6 Dumbbell front squatsMinute 3: Max

Friday, January 25th, 2019 Metcon WOD: DT (Time) 5 Rounds for time:12 Deadlifts, 155# / 105#9 Hang Power Cleans, 155# / 105#6 Push Jerks, 155#

Thursday, January 24th, 2019 Weightlifting SWOD: Shoulder Press Every 2:30 for 5 sets3 Shoulder press *Compare to 1/14/19 Metcon WOD: Metcon (AMRAP – Reps) AMRAP

Wednesday, January 23rd, 2019 Metcon WOD: Metcon (Time) 5 Rounds for time:50 Double unders200-meter run SKILL SKILL: Metcon (No Measure) Rope Climb Skill Session10:00 to

Tuesday, January 22nd, 2019 Weightlifting A): Squat Clean E3MOM for 5 Sets:1 Hang squat clean + 1 squat clean *Perform a set every 3:00. The

Monday, January 21st, 2019 Metcon WOD: Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20#Sumo deadlift high-pull (Reps), 75# Box

Saturday, January 19th, 2019 Metcon WOD: Metcon (Time) As a team of 2, complete the following for time: 100 Dumbbell Push Press (50lbs/35lbs), while partner