WoDs week of 1/22/2018

Morning Runs/Hikes with Gunner will be replaced with casual row of 12 to 15 minutes if the weather isn't playing nice.  Hiking will be done with a weighted back pack.  Trail runs are a max of 2 miles, not 100% effort.

Monday:
Morning:
Trail Run Gunner
Tabata Upside Down KB Hold (alternate arms)
Tabata Bent over row

Lunch:
10 Minute EMOM T2B Drill
22 Minute AMRAP
60 Stair Jumps (Jump onto first step)
30 Med Ball Squats 30#
15 45# Plate Ground to Overhead

Evening:
Jamerson

Tuesday:
Hike Gunner
Tabata Core
Tabata Air Squats

Lunch:
10 minute EMOM Bench Press
24 minute EMOM
3 hang clean, 3 push press 175

Evening:
Jamerson

Wednesday:
Morning:
Run Gunner
Tabata upside down KB Hold
Tabata KB upright row

Lunch:
10 minute EMOM HSPU

10, 8, 6, 4, 2 - Deficit Deadlift

10 Minute AMRAP (low intensity)
100m Overhead Carry
1 thruster every 10 meters.
Switch arms every 100m

Evening:
Jamerson

Thursday:
Morning:
Hike Gunner
Tabata Core Work x2

Lunch:
10 minute EMOM Hang Power Snatch
21-15-9
DB Thrusters 55#
Burpees

Evening:
bball

Friday:
Morning:
Run Gunner
10 minute EMOM Dips

Lunch:
Stretch
Turkish Get Ups

Evening:
40 Minutes
15 cal Assault Bike
15 pull ups
15 Wall Balls
15 HSPU
rest 2 minutes

Saturday:
10 minute EMOM Strict Pull Ups
Heavy Backsquat
Heavy Barbell OHS
5 Rounds
Row 500m
14 55# OHS Dumbbell Squat  (switch arms after 7 reps)
Rest 2 minutes between each round