Tuesday, 1/31/17 WOD 7 Minute AMRAP: 3 Power Cleans (205#/145#) 10 Handstand Push Ups Midline Stability Alternating Tabata: Hollow Body Hold Superman Hold

Monday, 1/30/17 Olympic Lifting Skill: 8 Sets: 1 Power Snatch+1 Hang Squat Snatch WOD: 3 Rounds For Time: 400m Run 20 C2B Pull Ups 20 Overhead Squats (95#/65#)

Friday, 1/27/17 Strength: 10 Minute EMOM: 4 Push Press WOD: Open Workout 15.5 27-21-15-9 Calorie Row Thrusters (95#/65#)

Thursday, 1/26/17 Skill: 5×10 KB Weighted Pistols (53#/35#) Or 5×10 KB Lateral Step Ups (53#/35#) *1 Minute Rest Between Sets WOD: For Time: 100 Hang Power Cleans (115#/85#) *5 Bar Facing Burpees Every Time You Break

Wednesday, 1/25/17 Midline Stability: 8 Minute EMOM Odd: 100′ KB Farmer’s Carry Even: 45 Second Plank Hold WOD: 12 Minute AMRAP 75 Double Unders 10 Deadlifts (245#/165#) 15 Toes 2 Bar

Tuesday, 1/24/17 WOD: 4×5 Minute Rounds 30 Wall Balls (20#/14#) 25 Pull Ups 20/15 Cal Assault Bike AMRAp Handstand Push Ups *1 Minute Rest Between Rounds

Monday, 1/23/17 Barbell Conditioning: Every 2 Minutes for 12 Minutes 1 Power Snatch 2 Over head Squats 3 Power Cleans 4 Front Squats WOD: 7 Rounds For Time: 7 KB Swings (70#/53#) 7 Burpee Box Jumps (30″/24″)

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