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WOD

Monday

A. Clean progressions/warmup B. 15.4 AMRAP 8 min: Rx: 3 handstand pushup, 3 clean (185/125) 6 hspu, 6 clean… continue adding 3 each round.. Scaled: 10 push...
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Saturday and Sunday

Sat. Jan. 21 8-10a: open gym. 10-11a: Weightlifting class, week 2/day 2 11a-Noon: FREE team WOD Sun. Jan. 22– REST DAY

Friday

A. Clean and jerk skill work: B. CF open 11.3 AMRAP 5 min: Clean and jerk Rx: 165/110 Sc: 115/75

Thursday

A. Double under skill work; https://www.youtube.com/watch?v=lwcmSIEul_4&index=5&list=PL4E62A747C6A666C5   B. ‘Annie’ Rx: 50-40-30-20-10 reps for time: Double-under ab mat situps: Scale 2x double unders 1 x situps

Wednesday

Gymnastics/Strength Development A. Skill work for todays movements B. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Romanian Deadlift x 8...
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Tuesday

A. Spend time on a longer warmup and squat therapy drills/instruction B. AMRAP 7 min: 7 wallball (20# 10’/ 14# 9′) 7 burpee

Monday

Team WOD: 3 person teams; one person working at a time, rotate when needed; 5 rounds: 15 min total Min 1: Max reps Cal. assault...
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Saturday and Sunday

Saturday: 8-10a: open gym. 10-11a: Weightlifting class, week 1/day 2 11a-Noon: FREE team WOD Sunday: Rest Day

Friday

15.5: For time (20 min cap) 27-21-15-9 reps: Row for calories Thrusters Rx: 95/65 Sc: 65/45

Thursday

Every 2 minutes, for 24 minutes (4 sets each) of: Station 1 – Ring Rows x 10-12 reps Station 2 – Nose-to-Wall Handstand Hold x...
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