CrossFit & Sweat WODs Thurs Jan 23rd 2020

Seminars with Dr Shu are back in action, the first one of 2020 will be all about rowing! Don’t miss it!



A.) 10min. AMRAP:
5 Bench Press 135/95
5 Power Clean 135/75
B.) 10min. AMRAP:
5 Devils Press (50/35)
10 Pull-Ups
C.) 10min. AMRAP:
10/7 Cal Assault Bike or Row or 100m Run
15 Wall Balls 20/14lb.

*After yesterday’s max out, I wanted something a little less taxing today. SO… Here’s a fun little cardio piece with some fun combos we rarely do.

*They are all scored separately.

*3min. Rest Between Each Section

Cool Down:

2 min easy cardio then

1 min each side
1 min each side Couch stretch, use an ab mat under your knee and the wall. Back knee as close to the wall as possible and keep a tight core.



A.) 20min. Running Clock…
5 Rounds:
200m Run
15 DB Floor Press (45/25s+)
15 Wall Balls (20/14lb.)
10 Burpee DB Deadlifts (70/50s)
In remaining time….
Max Russian Twists with one of your bench DBs.

Rest 5min.

B.) 12min. AMRAP:
10 Cal Assault Bike
10 DB Box Step-Ups (24/20″)
50 Double Unders

Full Body Mash-Up today! Left + Right on the step ups is 2 reps.

Part 1 is all 5 rounds first, then you should have like 2-3 minutes to do Russian twists at the very end.

Categories: WOD