Wednesday, 1/9/19

Accessory Work

8 Minute EMOM:
Odd: 10 Bulgarian Split Squats
Even: 10 Single Leg RDL’s

WOD

For Time:
60 GHD Sit Ups
60 Hand Release Push Ups
30 Toes to Bar
30 Burpees to Bar

Tuesday, 1/8/18

WOD

4 Minute AMRAP:
15/12 Calorie Row
15 Power Snatch (95#/65#)

Rest 4 Minutes

4 Minute AMRAP:
15/12 Calorie Row
10 Power Snatch (115#/85#)

Rest 4 Minutes:

4 Minute AMRAP:
15/12 Calorie Row
5 Power Snatch (135#/95#)

Monday, 1/7/19

Strength

Every 2 Minutes for 3 Sets:
4 Front Squats

WOD

3 Rounds:
300m Run
50 Double Unders
15 Thrusters (95#/65#)

Friday, 1/4/19

WOD

For Time:
10-1 Bar Facing Burpees
1-10 Overhead Squats (135#/95#)

Gymnastics/Core Strength

10 Minute EMOM:
Odd: 6 Strict Pull Ups
Even: 2 Turkish Get Ups (1 Each Arm)

Thursday, 1/3/19

WOD

5×1 Strict Press
5×1 Push Press
5×1 Push/Split Jerk
*Increase weight each set