Tuesday January 10, 2017
Strength: Deadlift 5 x 5 heavy working weight Windmills 5 x (3 + 3) WOD: 800m run 21 wall balls (20/14) 400m run 15 wall balls 200m run 9 wall balls
Monday January 9, 2017
Strength: Alternating sets of: Tire flips 3 x 5 Farmer carry 2 x 100’ (70/53) WOD: Chelsea 30 minute EMOM 5 pull ups 10 push ups 15 squats if you’ve completed all 30 minutes in the past, try adding 1 rep to each (6, 11, 16)
Bonus 1/2-1/6 Regionals 2014.1 and 2014.2
Regionals 2014.1 1-rep-max hang squat snatch Time cap: 6 minutes REST 2:00 then… Regionals 2014.2 Max distance handstand walk Time cap: 3 minutes Check the notes at Tribal for guidelines on reps, timing, failed attempts, etc.
Friday January 6, 2017
Strength: Power snatch 8 x 2 Partner GHD 5 x 3 WOD: 8 minute EMOM 3 clean (squat) & jerk (record heaviest weight for 3)
Thursday January 5, 2017
Strength: Alternating sets of: Back squat 5×5 heavy working weight Floor press 5×1 try to work up to previous 1RM WOD: 6 minute AMRAP 3 Sit ups 3 russian kettle bell swings (70/44) 6 Sit ups 6 russian kettle bell swings (70/44) (continue to add by 3…)