January 2017

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)

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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!

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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

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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.

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