Monday 1/27/20

rowingCINDY

partnerWOd

40min AMRAP
-250m/200m row
-5 pull ups
-10 push ups
-15 airsquats

WHITEBOARD=rounds/DAN

12/27/19
6/17/19
3/11/19
2/7/19
12/7/18
10/30/18
9/11/18
2/26/18
12/18/17
10/23/17
9/8/17
4/13/17

Tuesday 1/28/20

KENNELcough

PartnerWOD both partners row each step of the ladder

• (900)*
• 800
• 700
• 600
• 500
• 400
• 300
• 200
• 100

40min time cap

If total meters is finished before 40min, partners do alternating 200m sprints for total meters until cap.

WHITEBOARD time/total meters rowed/DAN

1/8/20
12/9/19
10/30/19
10/13/19
6/7/19
4/17/19
2/15/19
1/4/19
11/30/18
6/6/18
2/20/18
1/7/18
12/12/17
10/3/17
4/25/17
1/24/17
10/25/16
8/29/16
5/17/16
4/3/16
2/2/16
11/25/15

Wednesday 1/29/20

wallROWER

10 rounds
2:00/2:00

:30 wallsit 
15 wallballs
max rower calories
2:00 rest

WHITEBOARD=row calories

12/19/19
7/16/19
4/16/19
2/13/19
8/31/18
7/10/18
4/24/18
12/7/17
5/11/17

Thursday 1/30/20

snatchinLimms

6 rounds
3:00on/3:00off

500/400m row
12 db snatches 50/35
max burpees

WHITEBOARD=# of burpees

8/13/18
4/2/18
6/7/17
5/24/16

Friday 1/31/20

runningDUCKwod

PARTNERwod

40min AMRAP

400m runs

WHITEBOARD=Total miles ex: 3.75/DAN

*there will be a rowing modification for non runners

9/8/19
5/26/18
4/13/18
3/9/18
10/24/17
5/19/17
9/10/16
3/3/16
1/14/16

Saturday 2/1/20

47PUSHups

18 db push press 50/35
27 db power clean
36 db deadlift
9 burpees
800m run

18 db power clean
27 db deadlift
36 db push press
9 burpees
800m run

18 db deadlift
27 db push press
36 db powerclean
9 burpee
800m run

WHITEBOARD=time/db#

8/19/19
7/22/19
5/18/19
4/4/19
12/15/18
9/26/18
8/30/18

Sunday 2/1/20

SWOLLenham

partnerWOd

400m run
50 sitUPs
100 BJR
800m run
100 sitUPs
250 BJR
400m run
50 sitUPs
150 BJR
800m run
100 sitUPs
250 BJR
400m run
50 sitUPs
100 BJR

WHITEBOARD=time/DAN

9/21/19
5/9/19
4/5/19
3/7/19
9/12/18
4/27/18
10/13/17
9/9/17
7/15/17
5/27/17
2/9/17
1/12/17
10/28/16