MONDAY (30 JAN 17)

Locations
-3rd Floor Weight Room



SKILL
-Spend 5-10 minutes building  up to a 2/3s max rep DL and Bench.



WOD

10 Rounds in a (1-2-3-4-5-6-7-8-9-10) rep style.

1 x Pistol Per leg (So 2-4-6...20 reps).
1.0 x Body Weight Bench
2 x Toes 2 bar (So 2-4-6-8....20 reps).
1.5 x Body Weight DL

The Bench and DL are increase by 1 rep each round, with the Pistols and Toes 2 Bar increase by 2 reps per round.


Post time.

FRIDAY (27 JAN 17)

Location
-62 Room


STRENGTH

5 Rounds

3-Position Snatch (Floor, Above Knee, High Hang)




WOD

7 Min AMRAP

Thruster Ladder

25 x (75/45)
21 x (115/75)
17 x (135/95)
13 x (165/115)
As many as able (185/135)

THURSDAY (27 JAN 17)

Locations
-62' Room or Outside



WOD (Aerobic Intervals)

5 Rounds of

1000m Row
4 Min Rest

OR

1000m Run
4 Min Rest


SKILL

EMOM
-6 Hand Stand Push-ups

WEDNESDAY (25 JAN 17)

Locations
-3rd Floor Weight Room



STENGTH
5 x 5 of Dead Lift.  About 2 min rest between sets.


WOD

Open WOD 11.1

10 Min AMRAP

30 x Double Unders
15 x Power Snatch (75/55)

TUESDAY (24 JAN 17)

Locations
-3rd Floor Weight Room
-62' Room


SKILL

Pistols:

8 Double Tabata Round (40 seconds on 20 seconds off) of pistols for max reps...alternate legs.




WOD

5 Rounds for time:

10 x Pull-ups (Chest to bar for more experienced athletes).
20 x Kettle Bell Swings (53/35)....(70/53 for more experience athletes).
30 x Wall Ball (18/12)....(20/14 for more experienced athletes).
40 x Double Unders.

***Any time you break any of the events you have to do 4 burpees.  You are only allowed to take up to 40 seconds rest between movements (20 sec max for more experienced athletes), including starting a new round.  If you do you owe 4 burpees for every 20/40 seconds of extra rest you take.