Sunday, January 5 - Saturday, January 11

Post WOD: New Year's Day Crew

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Sunday, January 5 - No Class

 

Monday, January 6

Strength: Front Squat

EMOM for 10 minutes

  • 3 reps at 70% of 1 RM

WOD: 15 minute AMRAP

  • 20 Box Step-Ups (20/24)
  • 50 Double Unders
  • 10 Burpees

 

Tuesday, January 7 

Strength: Turkish Get-Ups

  • Establish 1 RM on each arm

WOD: TABATA

  • KB Swings (35/55)
  • Thrusters (63/95)
  • Toes to Bar 
  • Push Press (63/95)

 

Wednesday, January 8

WOD: For Time

"Nutts"

  • 10 Handstand Push-Ups
  • 15 Deadlifts (183/250)
  • 25 Box Jumps (24/30)
  • 50 Pull-Ups
  • 100 Wall Balls (14/20)
  • 200 Double Unders
  • 400 Meter Row

 

Thursday, January 9 

Skill Work: Pistols

WOD: 5 Rounds for Time

  • 30 Barbell Alternating Lunges (63/95)
  • 15 Power Snatch (63/95)

 

Friday, January 10

Strength: Clean

  • Establish 1 RM

WOD: For Time

15, 12, 9, 6, 3

  • Chest to Bar Pull-Ups
  • Clean and Jerk (93/135)
  • Push-Ups

 

Saturday, January 11

Strength: Deadlift

  • Establish 1 RM

WOD: 7 Rounds for Time

  • 7 Overhead Squats (93/135)
  • 7 Burpee Broad Jumps
  • 7 Knees to Elbows
  • 7 Ring Dips
Posted on January 5, 2014 .