WOD

tuesday 2.12.19

SWEAT:

4 rnds
15 weighted sit ups
15 supermans
15/12 bike
rest 5
OTM 14
o: 14 db snatches
e: 40 du
rest 5
10 amrap
8 ttb
5 bupees to bar

CrossFit:
weighted sit up: 4×10
Supermans: 4×10

Partner
20 amrap
buy in: 100/80 cal bike

10 db snatches (100/70)
20 ttb
40 du (each)

Thursday 1.31.19

SWEAT:

5 rnds
15/12 cal row
10 burpees over rower
@12:00
5 rounds
10/7 cal bike
10 ttb/ sit ups
10 box step ups (total)
@24:00
12 amrap
15 rkbs
15 lunges
15 ring rows
15 box jump overs (24/20)
_____________
CrossFit:

OTM 20
:10rest between
m1:row
m2: rkbs (70/53)
m3: bike
m4: push ups
m5: rest

Tuesday 1.23.19

SWEAT:

OTM 20
m1: 8 single arm db rows
m2: 10 weighted dynamic sit ups
m3: 8 c2b
m4: 40 DU
rest
10 amrap
20 db snatches (50/35)
10/8 cal bike

CrossFit:
OTM 10
odd: 8 single arm db row (ea
even: 10 weight dynamic sit up

4 rounds
15 c2b
50 DU
15 db snatch (70/50)
14 cap