Friday, 19 January 2018 WOD

20 Minute AMRAP

Perform as many rounds as possible of:

5 Power Cleans

5 Front Squats

5 Push Press

500m Row

Men- 95lbs barbell
Women – 65lbs barbell


Tuesday, 16 January 2018 WOD

16 Minutes EMOM:

Perform the following every minute on the minute

Odd Minutes 5 Burpees
Even Minutes 
15 Double Unders

Minutes 0-1 Perform 5 Burpees
Minutes 1-2 Perform 15 Double Unders
Minutes 2-3 Perform 5 Burpees
Minute 3-4 Perform 15 Double Unders
Minute 4-5 Perform 5 Burpees
Minute 5-6 Perform 15 Double Unders
So on and so forth…

*Athletes should work on keeping the quality of the burpees the same throughout the WOD.  If you are not able to perform double unders, please discuss with a trainer on scaling to singles or singles with double under attempts.  If performing only singles, singles should be no less than double the normal quantities.