Sunday, January 19 - Saturday, January 25

Co-Owners, Curt and Anna, are officially saying "I DO" in the Bahamas on Sunday, January 19!

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Sunday, January 19 - No Class

 

Monday, January 20 - Martin Luther King Jr. Day

Strength: Deadlift

 EMOM for 10 Minutes

  • 3 reps at 75% of 1 RM

WOD: 3 Rounds for Time

"Christine"

  • 500 Meter Row
  • 12 Deadlift (bodyweight)
  • 21 Box Jumps (20/24)

 

Tuesday, January 21

Strength: Push Jerk 

  • Establish 1 RM

WOD: For Time (Compare to 10/30/13)

  • 100 Thrusters (63/95)

Starting with every minute, on the minute

  • 3 Burpees

 

Wednesday, January 22

Strength: 1 Clean + 2 Hang Cleans

  • 5 Sets

WOD: 15 minute AMRAP

  • 5 Pull-Ups
  • 5 Power Clean (103/155)
  • 5 Toes to Bar

 

Thursday, January 23

WOD Part I: For Time

  • 1,000 Meter Row

WOD Part II: EMOM for 10 Minutes

  • 20 KB Swings (35/55)

 

Friday, January 24

WOD: For Time

  • 200 Double Unders
  • 150 Air Squats
  • 100 Sit-Ups
  • 75 Wall Balls (14/20)
  • 50 Overhead MB Walking Lunges (14/20)
  • 25 Burpee Pull-Ups

 

Saturday, January 25

Strength: 1 Snatch + 2 Hang Snatch

  • 5 Sets

WOD: For Time

"Randy" 

  • 75 Power Snatch (53/75)

 

Posted on January 19, 2014 .