Monday- Friday, January 22-26, 2018

MONDAY

15 minute AMRAP of:

Deadlifts (155lbs / 100lbs)
12 Push-ups
15 Box jumps (24″ / 20″)

TUESDAY

Complete as many rounds and reps as possible in 9 minutes of:

15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

WEDNESDAY

FOR TIME: 800m Run

30 Deadlifts 225/165

30 OTB Burpees

30 Squat Jumps

800m Run

*20min Time Cap

LII: 185/135.

LI: 600m runs okay. DL weight of choice. Step over bar. Air squats.

THURSDAY

Dynamic WARM UP

2 rounds:run 500 3 upward/downward dog. 10 touch downs. 10 arm swings over unders. 3 burpees. 3 re negade rows per arm at weight of choice. :60 double under practice.

*Move through it at your own pace this is a warm up

Dynamic Warm Up Demos
EMOM for 10 minutes of:

5 Renegade Rows Per Arm 50/35

12 Double Unders

SUB 1:  40/25.

SUB 2:   Renegade row weight of choice. :20 Max DU or single unders.

FRIDAY

WARM UP

2 rounds: run 400 :30 arm circles forward and backward pinkies up. 10 PVC pass throughs. 10 pushup walk outs. 10 toe touches per leg. 5 BB clean and jerks.

*Move through it at your own pace this is a warm up

Dynamic Warm Up Demos


WOD

” Grace ”

For time:

30 Clean and Jerks 135/95

*8min Time Cap

sub 1:115/75.

sub 2: Barbell weight of choice.

 

 

 

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