Monday, 1/9/17:
Strength:
5×5 Front Squats
WOD:
2 Rounds For Time:
25 Handstand Push Ups
50 Wall Balls (20#/14#)
75 Double Unders
January 2017
Friday, 1/5/17
Olympic Skill:
10 Minute EMOM:
3 Touch N Go Power Snatch
WOD:
5-10-15-20
Overhead Squats (95#/65#)
C2B Pull Ups
Thursday, 1/5/17
Core Conditioning:
3×20 Weighted Sit Ups
3×20 Weighted Hip Extensions
WOD:
12 Minute EMOM
Odd: 100′ Box Push (45#/35#)
Even: Max Effort Calorie Row
Wednesday, 1/4/17
Gymnastics Skill:
4x Max Effort Strict Hand Stand Push Ups
*90 Seconds Rest
WOD:
5 Rounds For Time
15 Deadlifts (155#/105#)
12 Bar Facing Burpees
9 Shoulder to Overhead (155#/105#)
Tuesday, 1/3/17
Strength:
5×5 Back Squats @65-75%
WOD:
10 Minute AMRAP:
30 Wall Balls (20#/14#)
Toes 2 Bar
Monday, 1/2/17
WOD:
With a Partner
2000m Row
16 Clean & Jerks (185#/135#)
2000m Assault Bike
17 Muscle Ups