Sunday, January 21 – Rest Day
SKOL!!
Mobility of the Week – To be performed on your own time.
Self Assessment –
Smash w/roller, lax ball, barbell –
Resistance Bands/Stretches –
Squat Challenge –
Monday, January 22 – FREE Mobility Class at 5:30PM w/ Dr. Chris is BACK!
WOD: 10 Rounds for Time
CrossFit Games Open 17.5 (compare to 7/18/17 & 3/24/17)
*35 minute HARD time cap. Scale for double-unders will be 35 single skips, per Open standards.
Tuesday, January 23
Strength: Squat Snatch
WOD: For Time
“Randy” (compare to 12/9/16)
*10 minute time cap.
Strength – 7:30PM
Wednesday, January 24
Strength: 10 Minute EMOM
Minute 1:
Minute 2:
*Scale with 5 Strict Weighted Pull-Ups or Strict Pull-Ups.
WOD: For Time
5-10-15-10-5
*15 minute time cap. Scale burpee C2B pull-ups with jumping C2B pull-ups.
Thursday, January 25
Strength: Back Squat
WOD: 18 Minute EMOM
Minute 1:
Minute 2:
Minute 3:
*Perform DB single arm OHS with one arm in the entire round, then switch to use the other arm in the next round. Modify this movement with DB Goblet Squat.
Strength – 7:30PM
Friday, January 26
Strength: Deadlift
WOD: 17 Minute AMRAP
*Scale ring muscle-ups with 2 ring rows + 2 ring dips per rep.
Saturday, January 27
Partner WOD: 3 AMRAP’s in Pairs
10 Minute AMRAP
10 Minute AMRAP
10 Minute AMRAP
*Partner A works while Partner B does as many reps as possible. When Partner A is done with number of reps, switch.
FREE intro class every Saturday @ 11AM
Prior LakeFREE intro class every Saturday @ 10:30AM