1/5/2019

1/4/2019
January 3, 2019
1/7/2019
January 6, 2019

W.U.  Clean drills as a group

W.O.D #1:  Ladder

Cleans and Bar MU’s (15 Min Clock)

  • 155/105 x 5
  • 185/125 x 4
  • 205/145 x 3
  • 235/165 x 2
  • 255/175 x 1

Couple Each weight with 3 x Bar muscle Up’s

W.O.D #2

10 Min AMRAP of

  • 60 x Wall Ball 20/14
  • 40 x Burpees over bar
  • 20 x HSPU

W.O.D # 3

In 8 Min Complete

  • 75 x Step Ups (use a weighted Vest 20/14 or hold 20/15# weight)
  • In the remaining time AMRAP of Pushups