Thursday, 1/31/19

Thursday, 1/31/19
A) 15min AMRAP @ conversational pace
10/10 Lateral Band Walks, 10 Band Pull-Aparts, 200m Jog
10 Ring Rows, 10 Pushups, 10 KBS, 10 Goblet Squats
B) 5 X 3 Power Cleans + 3 Front Squats + 3 Push Jerks

C) 4 rounds, rest 1 min between rounds
30s Slam Balls
15s Mountain Climbers
15s Burpees
D) Max Effort AB Sprint –
Pro: 25/17 Cals
RX: 20/13 Cals
SC: 15/9 Cals

Beginners at 6PM:
Partner WOD:
A) 5 Min AMRAP @ 50% effort:
5 Burpees
10 WBS (Very Light)
10 Russian Twists w WB
*Alternate Movements

B) Strength: Every 90 Sec for 8 Sets:
3 Power Cleans + 3 Front Squats
*Build as you go
C) Repeat AMRAP @ 75%
rest 2 min
D) Repeat AMRAP @ 100%
*Try to increase rounds as a team