Partner WOD Saturday

1000m Row / static DL hold (185/115)

40 Clean and Jerks (135/95)/ alternate

40 Slam Ball Burpees / alternate

50 Wall balls / rig hang hold

50 toes to bar / plank

10 Sand bag runs 100m / alternate

Flex Friday 1-19-18

Strength

Snatch Complex

3sec Snatch DL + low hang pause hp + floating Squat Snatch + OHS + Snatch Balance

WOD

5min AMRAP

2 Hang Squat Clean (155/105)

5 Pullups (RX+ 2 Bar MU)

2 Burpees

Cashout- work the gun show!

Thursday 1-18-18

Strength

Bench Press

10-8-6-4-2

Total volume

WOD

For Time- Complete in any order

50 WB (20/14)

50 DB Snatches (50/35)

50 Push-ups

50 Calorie Row

50 back extension (Superman)

Cashout– Group Stretch

Wednesday 1-17-18

Strength

10:00 EMOM

2 Power Cleans

Add weight every 2min

WOD

10:00min AMRAP

6 Sprints (20m)

12 T2B

15 Box Jump overs (24/20)

Cashout– ME KBS (62/35)

Tuesday 1-16-18

No skill

Open WOD 17.5

10 RFT

9 Thrusters (95/65)

35 Double Unders

30min Time cap

Cashout- group mobility

Monday 1-15-18

Strength

OHS

3-3-3-3-3

WOD

9-8-7-6-5-4-3-2

DL (245/155)

Burpees over Bar

C2B

Cashout– 400m run for time

1-12-18

Strength

Squat Cleans

3-3-3-3-3….

WOD

5-10-15-20-15-10-5

Hang Power Cleans (115/85)

WB (20/14)

Thursday 1-11-18

Skill

10:00mun EMOM

Even- DU’s ME for 30 sec/ Rest 30

Odd- Bench Press ME (155/95) for 30sec/ Rest 30

Partner WOD

20min AMRAP

Alternate movements of…

20 Cal Row

12 Pull-ups

12 S2OH (135/95)

Wednesday 1-10-18

Warm up

1 Zumba song/ Fun game/ Barbell Warm up

Skill

Back Squat

5-5-3-3-1-1

Or

10-10-5-5-3-3

WOD

4RFT

18 Walking DB Lunges (50/35)

15 DB Cleans (50/35)

200m Run

Cashout– GHD Sit-ups

Tuesday 1-9-18

Skill

Bar MU skills

1) Kipping C2B (banded if needed)

2) Glide Kip (start on bench and end on bench)

3) Glide Kip with high knees

4) Attempt Bar MU. Glide Kip + knee and hips to bar.

Open WOD 15.1

A) 9min AMRAP

15 T2B

10 DL (115/75)

5 Power Snatches (115/75)

B) 6 min to Establish 1RM

Clean and Jerk