FOR TIME:
Buy in:
500m Row
Into….
4 rounds:
15 DB HC + J (one arm, change arms each round)
12 Burpee Over DB
9 C2B
Cash out:
500m Row
Month: January 2020
24/1/2020
F R I D A Y
In 2:30
15 – 18 Calories
12 – 15 Thrusters 40/30
MAX Burpees Over Bar
Rest 2:30
x 6 Rounds
23/1/2020
BACK SQUATS
1×3 @70%
1×3 @80%
1×3+ @90%
1xAMAP @70%
‘DUMBBELL NASTY GIRLS’
3 Rounds For Time:
50 squats
7 Ring Muscle Ups
10 Dumbbell Power Cleans @2×22.5/15
22/1/2020
#TeamWodWeds
IN PAIRS Partition reps how you like….
5 Rounds For Time
20 Power Snatch
30 TTB
*Goal is to increase weight each round on the power snatch.
RX WEIGHTS:
M- 50/60/70/75/80
F- 35/40/45/50/55
INTERMEDIATE:
M- 40/45/50/55/60
F- 25/30/35/40/45
BEGINNER:
M- 30/35/40/45/50
F- 15/15/20/20/25