Week of 1/20/20

Wednesday

Cycling: Wall Balls

8 min EMOTM: 20 double unders + 5 wall balls (30/20)

 

WOD: “Franklin”

For time:

  • 1000 m row
  • 15 snatch (115/83)
  • 500 m row
  • 10 snatch (135/93)
  • 250 m row
  • 5 snatch (155/103)

Cash Out: Core

tabata banded hollow rock

 

Saturday

Skill: Gymnastics

8 min EMOTM: legless rope climbs OR ring muscle ups

 

WOD: “Greensburg”

For time:

  • 60 m farmer’s carry (70/55)
  • 9 bar facing burpees
  • 9 thrusters (75/53)
  • 60 m farmer’s carry
  • 15 bar facing burpees
  • 15 thrusters
  • 60 m farmer’s carry
  • 21 bar facing burpees
  • 21 thrusters
  • 60 m farmer’s carry
  • 27 bar facing burpees
  • 27 thrusters