Sunday, January 25 - Saturday, January 31

Sunday, January 25 - No Class

 

Monday, January 26

Strength Part 1: Strict Pull-Ups

  • 3x10

Strength Part 2: Push Jerk

  • 5x2

WOD: For Time (compare to 9/30/14 & 5/7/14)

"Annie" 50-40-30-20-10

  • Double Unders
  • Sit-Ups

*Mobility work

 

Tuesday, January 27

Strength: Snatch

  • 5x2

WOD: Death By (compare to 10/22/14)

  • KB Swings (35/55)

*Mobility work

 

Wednesday, January 28

Strength: Deadlift

  • 1x5; 2x3; 3x2 

WOD: Row + 7 Rounds for Time

Buy-In

  • 750M Row

7 Rounds for Time

  • 5 Deadlift (185/275)
  • 5 Burpee Bar Muscle-Ups (or C2B/Pull-Up)

 

Thursday, January 29

Strength: Back Squat

  • 3x10

WOD: EMOM for 3 Rounds for Time

"Fight Gone Bad" (compare to 6/4/14 & 1/13/14)

  • Wall Balls (14/20)
  • Sumo Deadlift High Pull (53/75)
  • Box Jumps (16/20)
  • Push Press (53/75)
  • Row (calories)

*Rest precisely 1 minute between rounds

 

Friday, January 30 

Skill Work: Members choice day!

WOD: 20 Minute AMRAP

  • 10 Front Squats (93/135)
  • 10 Bar-Facing Burpees
  • 10 Back Squats (93/135)
  • 10 KB Swings (35/55)
  • 10 Overhead Squats (93/135)
  • 10 Alternating KB Snatch (35/55)
  • 10 Power Clean (93/135)

 

Saturday, January 31

WOD: TABATA (2x)

  • Toes to Bar
  • Overhead Walking Lunges w/ Plate (10/25)
  • Ring Rows
  • MB Cleans (14/20)
Posted on January 25, 2015 .