Sunday, January 4 - Saturday, January 10

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Sunday, January 4 - No Class

 

Monday, January 5  

Skill: Handstands/Handstand Walks

WOD: 5 Rounds for Time 

  • 30 Double-Unders
  • 20 Knees-To-Elbows
  • 10 Handstand Push-Ups 

 

Tuesday, January 6

Strength: Hang Squat Clean

  • 5x2

WOD: 18 MIN AMRAP

  • 9 Power Clean (93/135)
  • 9 Box Overs (20/24)
  • 9 Chest to Bar Pull-Ups 

 

Wednesday, January 7

WOD: "Chipper" for Time

  • 20 Thrusters (63/95)
  • 40 Push-Ups
  • 20 Thrusters (63/95)
  • 40 Sit-Ups
  • 20 Thrusters (63/95)
  • 40 Back Extensions
  • 20 Thrusters (63/95)
  • 40 Alternating Lunges
  • 20 Thrusters (63/95)

 

Thursday, January 8

Strength: Front Squat 

  • Establish 1 Rep Max

WOD Part 1: For Time

  • 2K Row 

WOD Part 2: TABATA

  • Alternating KB Snatch (35/55)
  • Goblet Squat (35/55)

 

Friday, January 9

Strength: Push Jerk

  • 5 x 3 

WOD: Row + Ladder until 14 minutes expire...

Buy-in

  • 500M Row

Then....

Ladder of 1/1, 2/2, 3/3, 4/4

  • Shoulder to Overhead (103/155)
  • Bar-Facing Burpee

 

Saturday, January 10

"Morrison" (compare to 7/3/14)

50-40-30-20-10 

  • Wall Balls (14/20)
  • Box Jumps (20/24)
  • KB Swings (35/55)
Posted on January 4, 2015 .