Sunday, January 17 - Saturday, January 23

Sunday, January 17 - No Class


Monday, January 18

Strength: Front Squat

  • 5 x 5 

WOD Part 1: Max Effort Row for Time

  • 600M
  • 400M
  • 200M

WOD Part 2: 7 Minute AMRAP

  • 15 KB Swings (35/55)
  • 30 Double Unders

 

Tuesday, January 19

Strength Part 1: 10 Minute EMOM

  • Minute 1: 6 Strict Toes to Bar
  • Minute 2: 4 Snatch High Pulls 

WOD: Buy-In +5 Rounds for Time

Buy-In 

  • 60 calorie Row

Then...5 Rounds for Time

  • 5 Unbroken Hang Snatch (63/95)
  • 15 Box Step-Ups (20"/24")

 

Wednesday, January 20

Strength: Push Press

  • 5 x 4

WOD: 15 Minute AMRAP

CrossFit Open 12.4 & 13.3 (extended time)

  • 150 Wall Balls (14/20)
  • 90 Double Unders
  • 30 Muscle-Ups

 

Thursday, January 21

Strength: Max L-Sit

  • 3 Attempts

WOD: 21 Minute EMOM

Minute 1:

  • 12 Push Press (63/95)

Minute 2: 

  • 10 Barbell Sumo Deadlift High Pull (63/95)

Minute 3:

  • 8 Burpees

 

Friday, January 22

Mobility/WOD Prep: Squat & Shoulders

Skill Work: Pull-Ups/Bar or Ring Muscle-Ups

WOD: 12 Minute Ladder

10-10, 12-12, 14-14...

  • Overhead Squats (63/95)
  • Chest-to-Bar Pull-Ups

 

Saturday, January 23

WOD: 32 Minute MOMO

  • Row
  • KB Swings (35/55)
  • Shuttle Sprints
  • MB Sit-Ups (14/20)
Posted on January 17, 2016 .