Sunday, January 26 - Saturday, January 31

Introducing Mr. and Mrs. Curt and Anna Follman...

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Sunday, January 26 - No Class

 

Monday, January 27 

WOD: For Time

"Angie"

  • 100 Pull-Ups
  • 100 Push-Ups
  • 100 Sit-Ups
  • 100 Air Squats

 

Tuesday, January 28

Strength: Back Squat

EMOM for 10 Minutes

  • 2 reps at 85%

WOD: For Time

Buy-In: 500 Meter Row

"21-15-9"

  • Ring Dips
  • BB Ground to Overhead (93/135)

Buy-Out: 500 Meter Row

 

Wednesday, January 29

Strength: 1 Strict Press + 3 Push Press + 5 Push Jerk

  • 3 sets

WOD: 3 Rounds for Time

  • 10 Deadlift (183/275)
  • 20 Knees to Elbows 
  • 30 KB Goblet Squats (35/55) 

 

Thursday, January 30 

Skill Work: Rope Climbs

WOD: 25 Minute AMRAP

5/5/5/5, 10/10/10/10, 15/15/15/15, 20/20/20/20...

  • Push Press (63/95)
  • Double Unders
  • Burpees
  • Box Jumps (20"/24")

 

Friday, January 31

Strength: Sots Press

  • 5x3

WOD: EMOM for 15 Minutes

  • 2 Power Cleans (133/185)
  • 6 Shuttle Sprints 

 

Saturday, February 1

WOD: For Time

  • 5K Row

 

Posted on January 26, 2014 .