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Friday, 12 Jan 2018 (1130)

January 12, 2018

Meet in the gym.

Warmup: Plyos

Mobility: Everything

WOD: Team of 2 -AMRAP 20:
5 DL (#135/95)
4 Hang Power Clean
3 Front Squat
2 Strict Press
1 Push Press

Extra Credit: Lots of Abs

 

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12 JAN 2017-0700

January 12, 2018

Warmup
Snatch Technique
-Burgener Warmup

WOD:
1000M row
then
5 Rounds
10 Ring Dips
20 Situps

Cash Out
30 Supermans

11 JAN 18 (1130)

January 11, 2018

Warm Up

Back Squat
5 sets x 5 reps 31×1

AMRAP 8
10 Cal Row
5 strict pull ups

Rest 2 min

AMRAP 8
10 Cal Bike
5 T2B

0700: 11Jan2017

January 11, 2018

Strength:
Dead Lift 7-7-7-7

WOD:
15 min AMRAP
5 Wall Walks
8 Chest To Bar
10 DB Thruster (35/20#)

Wednesday, 10 Jan 2018 (1130)

January 10, 2018

Meet in the gym.

Warmup: Plyos!!

Mobility: Shoulders & Hamstrings

Skill: Monkey bar practice – you’ll see….

WOD: For time:
21 Deadlift (#315/205)
Rest 4 minutes
21 Shoulder to Overhead (#BW) (Take bar from rack)

Cooldown: 50 cal bike or row

0700: 09JAN2018

January 10, 2018

Warmup
-Burgener Warm up (Clean)

WOD:
3 rounds:
7 Clean and Jerk (135/95)
1 Leg Crank

*Leg Crank:
20 air squats
20 lunges
20 Jumping air squats
20 Jumping Lunges

Skill Work:
Hand Stand Walks
30 Supermans

Tuesday, 09 Jan 2018 (1130)

January 9, 2018

Meet in the gym.  I may be a few minutes late due to an offsite meeting.

Warmup: Row 1000M

Mobility: Hips, calves

WOD 1: Team of two – each person complete:
a. 7 rounds of 10 reps – KBS (24/16kg)
b. 7 rounds of 10 reps – speed skaters
c. 7 rounds of 10 reps – Wall Ball (20/14)
d. 3 x BB court shuttle runs
e. 3 x 250M row sprints