26 Jan
Warm Up
1) Jog 600m
2) Instructor’s choice
Mobility
WOD
3 rds:
12 SDHP 95/65lb (unbroken!)
90 sec Wall Walks
2 min rest b/t rds.
+
3 rds:
12 Hang Power Snatches 95/65lb (unbroken!)
90 sec Broad Jump Burpees
rest 2 min b/t rds.
+
5 rds:
10 Pullups
10 pushups
10 Situps
10 Walking Lunges
25 Jan
Here is the video of Hoover Ball that didn’t work yesterday. It’s on Flickr so this should work…
Warm Up
1) Shoulder seq
Mobility
Instructor’s choice if time
WOD
A. Front Lever: 5 x amsap(-2); rest 2 min
+
Complete the following tasks in any order:
• Windmill: work to a heavy set of 5 ea. side.
• Lunging Buellers: 2 x 20
• Bear Crawl Prowler pull: 3 trips
• Sledge Strikes: 100
• Plank Rope Pull: 3 ea. arm
24 Jan
Warm Up
1) Row/Rope 4 min
2) bar complex (after CGT)
Mobility
Band Lat + Plate pullovers
WOD
Custom Goals Training
+
A. Power Clean + Jerk: 5 x 3+1, EMOM
B. Hollow Holds: 25 sec/35 sec rest x 4
23 Jan
Warm Up
1) Your choice 4 min
2) Strict sampson Lunge – 20″/side
5 Inchworms
5/5 Mtn Climber Twists
Mobility
2 rds:
10 Shinbox swithches
10 Cossack squat switches
10 Spinal Rocks
20 sec Cobra
WOD
Teams of 5, rotate every minute for 3 rounds:
AMRAP DB Thrusters in 1 min 35/25lb
AMRAP Double Unders in 1 min
AMRAP Burpees in 1 min
AMRAP 10m Shuttles in 1 min
rest station
+
Renegade Rows: 3 x 6-8; rest 2 min
21 Jan
Warm Up
Mobility
Instructor’s choice
WOD
A. Press: find a 1RM, then amrap @ 75% of that.
+
for time:
250 m row
15 KBS – 2/1.5 pd
25 burpees
15 KBS – 2/1.5 pd
250 m row
551
