Wod for Week of Jan 19th

Screen Shot 2015-01-19 at 8.41.54 PM

Warm-up

Complete 50 double unders or 100 singles

Then complete 3 rds of the following

  • 10 burpees
  • 10 walking lunges
  • 10 side leg raises
  • 45 sec samson stretch each side ‘

Strength  – Bent over dumbbell row

Increase weight after each set (maintain good form)

Heavy 3 – 3 – 3 – 3 – 3 (note the heaviest weight)

WOD

AMRAP – 12 (12 minutes as many rds as possible)

  • 15 double unders or 30 singles
  • 10 Goblet squat (45# men / 25# women) – Scale weight as needed (scale to air squats if necessary)
  • 10 sit-ups

Note rds + partial reps completed + weight for goblet squats.

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One thought on “Wod for Week of Jan 19th

  1. Bent over dumbbell row; up to 25 # (probably could have increased more; didn’t really feel too bad);did singles; goblet squat: 22.5#; 6 + 43.

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