WOD Wed Jan 20

Stamina Conditioning

Every 2 Mins x 5 Rounds:
6 Back Squats starting @ 50% and building to moderate loads

Work

5 Minute AMRAP:
“Cho To-Go”
40/30 Calorie Row
20 Box Jump Overs @ 24/20
AMRAP “Macho Man” @ 135/95

5 Minute Rest

30/24 Calorie Row
15 Box Jump Overs @ 24/20
AMRAP “Macho Man” @ 155/105

5 Minute Rest

5 Minute AMRAP
20/15 Calorie Row
10 Box Jump Overs @ 24/20
AMRAP “Macho Man” @ 185/135

1 Round of “Macho Man”
3 Power Cleans
3 Front Squats
3 Push Jerks

Home Gym

20 Minute AMRAP:
2 Minutes Any Machine
15 Jumping Air Squats
1 Round of “Macho Man” (choose weight to keep it unbroken)
1 Minute Rest