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WOD For: Tuesday, January 14, 2020

MAXCF

WORKOUT
4 ROUNDS FOR TIME
75 Double Unders
500/450m Row
25 HR Push-ups
FINISHER
3 SETS
25 Empty Barbell Curls
25 Glute Bridge-Ups

MAX45

STRENGTH
EMOM x 9:
MIN 1 – :45 DBL Front Rack KB Hold (55/35)
MIN 2 – :45 DBL OH KB Hold
MIN 3 – Rest
WORKOUT
AMRAP x 14:
200/150m Ski-Erg
30 Double Unders
15/10 Cal Bike
10 KB Goblet Squats (70/55)

MAX30

WORKOUT
“DOUBLE AMRAP”
AMRAP x 5:
3 DB Manmakers
9/6 Cal Bike
Rest 2:30 – REPEAT!
OPTIONAL FINISHER
2-3 SETS
10 Hammer Curls
20 Hollow Rocks
:30 DBL DB/KB Overhead Carry

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