Sunday, January 20 – Saturday, January 26

Posted on January 21, 2019 by Anna Follman

Sunday, January 20 – Rest Day 

 

Monday, January 21

WOD: For Total Time

3 Rounds:

  • 10 Step Ups (20/24)
  • 8 Back Rack Lunges (63/95)

2 Minute Rest

3 Rounds:

  • 10 Box Jump (20/24)
  • 8 Front Rack Lunges (63/95)

2 Minute Rest

3 Rounds:

  • 10 Burpee Box Jump (20/24)
  • 8 Overhead Lunges (63/95)

*25 minute time cap.

 

Tuesday, January 22

WOD Option #1: CrossFit Total

  • Back Squat, 1 Rep Max
  • Strict Press, 1 Rep Max
  • Deadlift, 1 Rep Max

WOD Option #2: For Time

  • 5K Row

*Lifts need to be performed in order. You can perform either option for your workout today. Score will be total weight or total time to row 5K.

 

Wednesday, January 23

Strength: 5 Rounds [for quality]

Minute 1:

  • 10 Toes to RINGS

Minute 2:

  • 2×15 sec. L-Sit Holds

WOD: 14 Minute AMRAP

CrossFit Games Open 15.3 [compare to 7/7/18]

  • 7 Muscle-Ups
  • 50 Wall Balls (14/20) (9/10)
  • 100 Double Unders

*Modify muscle-ups with 2 ring rows + 2 ring dips per muscle up. Modify double unders with 200 single skips.

 

Thursday, January 24

Strength: Power Clean

2-2-2-2-2

WOD: For Time

“Grace” [compare to 5/30/18]

  • 30 Clean & Jerk (93/135)

*10 minute cap.

 

Friday, January 25

Strength: Weighted Strict Pull-Up

  • 3-3-3

WOD: 20 Minute AMRAP

  • 11 Strict Pull-Ups
  • 33 Air Squats
  • 11 Calorie Row/Bike

 

Saturday, January 26

HERO WOD: Buy-In + Minute AMRAP in 21 Minutes

“Georgie”

Buy-In

  • 65 Sit-Ups

AMRAP in remaining time…

  • 7 Burpees
  • 11 Push-Ups
  • 22 KB Swings (35/55)
  • Getting Started

    Eden Prairie

    FREE intro class every Saturday @ 11AM

    Prior Lake

    FREE intro class every Saturday @ 10:30AM

  • Eden Prairie

    Prior Lake
  • Questions?

#WorkHardBeNice