**Monday - January 13th**
Strength:
Front squat:
2x7 50%
4x5 build to a 5RM
*Use the time between sets to work on position.
WOD:
3 rounds for time: *7 minute cap
15 ring dip
15 box hop 30/24"
Cooldown:
Smash and grind through your pecs and shoulder
**Tuesday - January 14th**
WOD:
For time: *25 minute cap
1k row
30 burpee
30 kettlebell swing 53/35#
1k ski
30 burpee
30 kettlebell swing
2k bike
30 burpee
30 kettlebell swing
Post WOD Skill:
4 rounds NOT FOR TIME:
2 box walk back
8-12 plate step up
2 short controlled handstand walks / 15-20 second handstand hold
**Wednesday - January 15th**
WOD:
"Fran"
21-15-9
Thruster 95/65#
Pullup
*Last tested November 26th 2018
Post WOD Barbell work:
Perform 15-20 power clean and jerks between 50-75% of your 1RM clean and jerk. Take adequate rest between reps and focus on improving technique!
**Thursday - January 16th**
WOD:
10 rounds on a 3 minute clock:
7 power snatch #75/55
15 v-up
50 double under (60 seconds of work)
*Finish each round by the 2 min mark, maintaining 1 minute or more of rest.
**Friday - January 17th**
Strength:
Perform a set every 3 minutes:
Deadlift:
3x5
5x3 build to a 3RM
*Work on mobility between sets.
WOD:
3 rounds not for time:
20 slow shoulder taps (break into smaller sets if needed)
30 seconds of flutter kicks
**Saturday - January 18th**
Partner WOD:
3 rounds for time:
40 sumo deadlift high pull 95/65#
30 push press
20 toes to bar
10 rope climb
*1 works while 1 rests.
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