Tuesday Jan. 21st

Skill
Snatch progressions/power

WOD
13:00 min AMRAP
6 shuttle sprints
10 pull-ups
15 slam balls

Plank 1:00min
20 V-ups
30sec side planks 2x

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Monday Jan. 20th MLK

Strength
Deadlift 5-5-3-3-3

WOD
10 Burpees, then
5 rounds of
15 SDHP (95/65)
7 Ring Dips
Then finish with 10 Burpees

We will be open for regular hours in the morning 5:30am and 6:30am. We will offer a 4:30pm and 5:30pm in the evening for the holiday schedule. No 6:30pm class.

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Friday Jan. 17th

Power clean
5-5-3-3-3

Partner WOD!
400m run/ jump rope- both
40 pull-ups/ plank
60 box jumps/ pOH
50 ball slams/ supine feet off ground
40 KB swings/ Burpees

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Thursday Jan. 16th

Warm-up
Agility ladder drills

Push press
5 @ Warm up
5 @ 75%
5 @ 80%
5+ @ 85%

Then, 10min AMRAP
20 air squats
15 ring rows
5 sec. Handstand hold

Cash out
1:00min K2E
20 back extensions

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Wednesday Jan. 15th

Skill
Work on DU’s

WOD
5 rounds
200m run w/ wall ball (20/14)
7 DL (225/135)
20 Sit-ups

Scaled WOD
4 rounds
200m run
KB DL
15 sit-ups

Tuesday Jan. 14th

16:00 min AMRAP
1000m buy in
10 Burpees over bar
8 pull-ups

Monday Jan. 13th

Strength 15min
Front Squats
5 @warm up
5 @ 75% of 1RM
5 @ 80% of 1RM
5+ @85% of 1RM

WOD
5 rounds
20 OH lunge w/ plate (45/25)
35 DU’s
15 HRPU’s

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Saturday Jan. 11th

We are having an Olympic lifting class this Saturday at 8am. At 9am we will have open gym for those to make up any WODs missed during the week! Thanks for everyone who showed up this week!

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