Monday 1-26-19

Metcon (15:00 Time Cap) 30 C+J 135/95 30 Box Jump 30 Ring Dip 30 Wallball 20/14 30 Burpees to 6″ Interval 8 EMOM 3 FS + 1 Push Jerk Oly T&G Power Snatch 4×3 Accessory 3x 3 Wall climbs (controlled) 5 strict Pull ups 7 jumping lunges (each)

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Monday 1-21-19

5 AMRAP Buy In- 50 Wallball 12 Deadlift 185/135 12 Lateral barbell Burpees Rest 5:00 5 AMRAP Buy In- 35 Wallball 9 Deadlift 225/155 9 LBB Rest 5:00 5 AMRAP Buy In- 20 Wallball 6 Deadlift 275/185 6 LBB

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Wednesday 1-16-19

Goat Day – (pick 3-4 things that need to be worked on and you’d like to get better at) We will do a 32 EMOM 8 ROUNDS OF: 0-1:00- Goat 1 1-2:00- Goat 2 2-3:00- Goat 3 3-4:00- Goat 4 Ideas: hspu, T2b, du’s, rope climb, oly lifts, your engine/cardio. Use this as a chance […]

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Tuesday 1-15-19

5x 20 Kb Swing 53/35 15 Wallball 20/14 Run 400 20 Lunges 15 Low Row Run 200 *goal is to pick loads you can do unbroken* ***keep moving with as little to no breaks***

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Monday 1-14-19

Front Squat: 3-3-3-3-3 Build to Heavy triple WOD: Gwen 15-12-9 Reps for Load Clean and Jerks (Unbroken) Rest as needed between sets

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Wednesday 1-9-19

20 EMOM Hang Power Snatch: 5-5-5-5 Power Snatch: 3-3-3-3 Overhead Squat: 5-5-5-5 Snatch Balance: 1-1-1-1 Squat Snatch: 1-1-1-1 Finisher 3 Rounds 10 lunges each leg 10 dB renegade Row 10 Kb Swing 10 dB Bench Press

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