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Wednesday, January 22nd, 2020

Wednesday, January 22nd, 2020 Weightlifting SWOD: Front Squat 12 minutes to build to:1 Pausing Front Squat1 Front Squat*3 second pause at the bottom Metcon WOD:

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Tuesday, January 21st, 2020

Tuesday, January 21st, 2020 Metcon WOD: Metcon (Time) 3 Rounds:12 Lateral Dumbbell Burpees21 Pull-ups Directly Into… 3 Rounds:12 Alternating Dumbbell Snatches (50/35)21/15 Calorie Assault Bike

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Monday, January 20th, 2020

Monday, January 20th, 2020 Weightlifting SWOD: Power Clean and Jerk 12 minutes to build to:1 Power Clean and Jerk Metcon WOD: Metcon (Time) 3 Rounds:50

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Saturday, January 18th, 2020

Saturday, January 18th, 2020 Metcon WOD: Metcon (Time) Teams of 3:For Time (30 Minute Cap):75/50 Calorie Assault Bike75 Power Snatches (75/55)75 Thrusters (75/55) 75/50 Calorie

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Tuesday, January 14th, 2020

Tuesday, January 14th, 2020 Weightlifting SWOD: Power Clean 12 minutes to build to:2 Pausing Power Cleans (@ knees and receiving position) *The 2 reps do

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Monday, January 13th, 2020

Monday, January 13th, 2020 Metcon WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 5:21-15-9:Overhead Squats (95/65)Toes to Bar Rest 5 Minutes AMRAP 5:15-12-9Thrusters (95/65)Chest to

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