Sunday, January 12 - Saturday, January 18

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Sunday, January 12 - No Class

 

Monday, January 13

WOD: 3 Rounds for Time 

"Fight Gone Bad" (Compare to 10/25/13)

As many reps in 1 minute of each movement: 

  • Wall Balls (14/20)
  • Sumo Deadlift High Pull (53/75)
  • Box Jumps (16"/20")
  • Push Press (53/75)
  • Row ( for calories)

*Rest 1 minute between each round

 

Tuesday, January 14

Strength: Snatch

  • 5x2

WOD: Ladder for 15 Minutes

1/1, 2/2, 3/3, 4/4, 5/5, 6/6, 7/7, 8/8...

  • Snatch (93/135)
  • Burpee Box Jumps (20/24)

 

Wednesday, January 15

Strength: Back Squat

  • 5x5

WOD: 3 Rounds for Time

3 Max Efforts: 

  • 500 Meter Row

 

Thursday, January 16 

WOD: 5 Rounds for Time

"Barbara"

  • 20 Pull-Ups
  • 30 Push-Ups
  • 40 Sit-Ups
  • 50 Air Squats

*Rest precisely 3 minutes in between rounds

 

Friday, January 17

Strength: Push Press

  • 5x3

WOD: For Time

  • 100 Burpees

 

Saturday. January 18

Skill Work: Muscle-Ups

WOD: 20 Minute AMRAP

"Nate" (Compare to 11/02/13)

  • 2 Muscle-Ups
  • 4 Handstand Push-Ups
  • 8 KB Swings (55/70)
Posted on January 12, 2014 .