Friday, Jan. 8, 2021

010821 WOD
A. Group warmup
B. Deadlift
Take 15 minutes to build to a challenging set of five
C. With one partner working at a time partner, alternate full rounds to complete a total of 10 rounds for time of:
Sprint 100 meters
10 pull-ups OR 3 ring MU OR 5 bar MU
Sprint 100 meters
10 sprawls
Thursday, Jan. 7, 2021

010721 WOD
A. Group warmup
B. Four sets for max reps of:
2 minutes of row or AB for calories
Rest 30 seconds
1 minute of ground to overhead with plate
1 minute of reverse burpees
Rest 30 seconds
2 minutes of wild card *
Rest 3 minutes
Wednesday, Jan. 6, 2021

010621 WOD
A. Group warmup: Coach’s choice
B. Every
2:00
for three rounds:
1. 5-7 strict handstand push-ups
2. 10-15 RDL with single DB
3. 0:45 per side / plank
C.
3:00
AMRAP
10 shoulder to overhead (115/75)
10 box jump-overs
10 deadlifts (115/75)
Three rounds, resting
1:00
between each
Not for score