Mon 01/20/20

5 x 2 Back Squat
-superset with-
5x max reps Ring Rows (as strict as possible)

for time:
turf-lap sled push 150#/90#
3 rounds of “Cindy”
2 rounds of 400m run (500m row); 20 KB Swings 53#/35#; 10 Box Jumps
1 round of 50 Double Unders; 50 Sit Ups

Tues 01/21/20

5 x 5 Push Press
(mod. pace 250m row between sets)

3 rounds of:
AMRAP in 2 minutes:
8 KB Deadlifts 53#/35#
8 Burpees
<20 sec. transition>
AMRAP in 2 minutes:
max calorie row

6:30pm Women’s Workout Class with Coach Paula

Wed 01/22/20

Four 4-minute rounds of:
odd: AMRAP in 4 minutes:
10 Medball Slams 20#/14#
10 KB Sumo Deadlift High Pull 53#/35#
20 Walking Lunges
even: 1000m row
(1 min recovery between rounds)

Thurs 01/23/20

5-3-3-1-1-1 Thrusters
(heaviest possible)

AMRAP in 10 minutes of:
10 lateral Box Jump-Overs 24″/20″ (scale height as needed)
10 Push Ups (on KB handles)
40 Double Unders

6:30pm Mapogos Barbell Olympic Lifting

Fri 01/24/20

5 x 5 Deadlift

AMRAP in 12 minutes of:
250m row/200m run
parking lot length 2KB Farmer Carry 53#/35#
parking lot length 2KB front-rack Carry

Sat 01/25/20 / Sun 01/26/20

Saturday:
8:30am Human Movement
10:30am Hero WOD

Sunday:
9:00am Mapogos Barbell Olympic Lifting