Tuesday
A. Snatch skill work: burg warmup, ohs/snatch balance, high hang snatch/below knee snatch B. EMOTM x 12 min Odd min: Rx- 10 burpees. Sc: 6 burpees Even min: 1 high hang snatch + 1 below knee snatch (add weight each round)
January 2017
Monday
A. Deadlift prep/warmup B. 21-15-9 reps for time: Deadlift (~70% of 1rm) Box Jump (30/24) go taller than “normal”
Saturday and Sunday
Saturday 8-10a: open gym. 10-11a: Weightlifting class, week 3/day 2 11a-Noon: FREE members only team WOD Sunday REST DAY
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Friday
5 rounds for time (20 min cap) Rx: 25′ overhead walking lunges (45/25) 8 chest to bar pullup 25′ overhead walking lunges 8 plate facing burpees Sc: 25′ overhead walking lunges (25/10) 8 pullup 25′ overhead walking lunges 8 plate facing burpees January Social: 6:45pm-8:45pm!
Thursday
A. Three sets of: Back Squat x 8 reps @ 40-50-60% Rest 60 seconds Ring Rows x 8 reps (elevate feet if possible) Rest 60 seconds seated Dumbbell Press x 8 reps Rest 60 secondsB. Bar kip: https://www.powermonkeyfitness.com/videos/bar-kip-swings C. Kipping toes to bar: https://www.powermonkeyfitness.com/videos/kipping-toes-bar
Wednesday
AMRAP 10 min: Rx: 10 hang power clean (115/85) 20 wallball (20#10’/14#9′) 40 double under Scaled: 10 HPC (75/45) 20 WB (20#9’/10#9′) 80 SU
Tuesday
Team WOD: Five sets for max reps of: 60 seconds of assault bike (for calories) 60 seconds of Burpees 60 seconds of Box Jump overs (24″/20″) Rest 60 seconds teams of 3-4, one teammate following the preceding on the top of each minute.
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 press (95/65), 10 clean (115/75)
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
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Friday
A. Clean and jerk skill work: B. CF open 11.3 AMRAP 5 min: Clean and jerk Rx: 165/110 Sc: 115/75
