Monday January 29, 2018
Strength: Alternating sets of: Front squat 5×2 (add weight each set) Push Press 5×2 (add weight each set) WOD: CF Open 13.3 12:00 AMRAP 150 wall balls (20/14) 90 double unders 30 muscle ups
Friday January 26, 2018
WOD: 8:00 AMRAP 12 deadlift (135/95) 8 bar over burpee 4 bar muscle up — Rest 2:00 — 6:00 AMRAP 9 deadlift (185/125) 6 bar over burpee 3 bar muscle up — Rest 2:00 — 4:00 AMRAP 6 deadlift (225/155) 4 bar over burpee 2 bar muscle up
Thursday January 25, 2018
Strength: Alternating sets of: Back squat 5×5 (same weight all sets) Floor press 5×1 (same weight all sets) WOD: 3X 30 calorie row 15 overhead squat (95/65)
Wednesday January 24, 2018
Strength: Dumbbell snatch 5×5+5 (5 per side) Wall ball sit ups (w partner) 5×5 (5 per person) WOD: 8 minute EMOM (both each minute) 5 box jumps (choose a challenging height – not step ups) Handstand push up ***Record box height and # of HSPU
Tuesday January 23, 2018
Strength: Sets of 2 Power snatch + 1 overhead squat WOD: 15:00 AMRAP 20 medicine ball cleans (20/14) (full squat) 60 double unders