Wednesday, 1/30/19

Accessory Work

3×15 Weighted Hip Extension
*20 Second Hold

WOD

For Time:
21-15-9-6-3
Dumbbell Front Squats (50#/35#)
Toes to Bar

Tuesday, 1/29/18

Gymnastics

3×12 Strict Pull Ups

WOD

As Many Reps As Possible:
2:00 Max Calorie Bike
2:00 Max Burpee Box Jump Overs (24”/20”)
2:00 Max Ring Dips
2:00 Max Burpee Box Jump Overs (24”/20”)
2:00 Max Calorie Bike

Monday, 1/28/19

Strength

Every 2 Minutes for 3 Sets:
2 Back Squats

WOD

For Time:
20 Clean and Jerks (135#/95#)
60/48 Calorie Row
20 Clean and Jerks (135#/95#)

Friday, 1/25/19

WOD

Open 13.1
17 Minute AMRAP:
40 Burpees
30 Snatches (75#/45#)
30 Burpees
30 Snatches (135#/75#)
20 Burpees
30 Snatches (165#/100#)
10 Burpees
Snatches (210#/120#), as many as possible in remaining time

Thursday, 1/24/19

WOD

5-4-3-2-1
Split or Push Jerk

Core Strength

3 Super Sets:
20 Weighted Sit Ups
40 Russian Twist