Monday January 16, 2017
Strength: 3X 5 goblet squats 5 good mornings (barbell only) 5 jerks from behind the neck (barbell only) WOD: Helen 3X Run 400m 21 kettle bell swing (53/35) 12 pull ups
Bonus WOD 1/9-1/13 Regionals 2014.3
Bonus WOD: Regionals 2014.3 Nasty Girls V2 3 rounds for time of: 50 one-legged squats, alternating 7 muscle-ups 10 hang power cleans, 175 / 115 lb. Time cap: 16 minutes
Friday January 13, 2017
Strength: Snatch Progression Snatch 6×1 WOD: 5X Run 200m 10 squats 10 push ups
Thursday January 12, 2017
Strength: Alternating: Overhead squat 8×2 – add 5-10 pounds to last time Rope climb 8 x 1 WOD: 20 thrusters (95/65) 20 cleans (95/65) 20 jerks (95/65) 20 overhead squats (95/65) 20 front squats (95/65) Start with thrusters on “go” but at top of each minute do 4 burpees
Wednesday January 11, 2017
Strength: Alternating sets of: Back squat 5×1 – try to get to previous 1RM Floor press 5×5 – heavy working weight WOD: 4X 30 second ME double unders 30 second ME kettlebell swings (53/35) 30 second ME box jumps (24/20) 90 second rest