Friday January 11

                   Part 4 of Nutrition the Dirt Facts!

Skill:

Sumo Deadlift High Pull

5 - 5 - 5 - 4 - 4

WOD



5 Rounds for Time

5 Squat Clean (205/145)
5 HandStand Push Ups


Competitors Work:

Way to go to all those competitors for staying vigilant.

200 Squats
200AbMat Sit Ups
30 Hand Stand Push Ups even on top of the ones done in class.

Stretch the crap out of the quads! (Ask on Facebook if needed)

Thursday January 10

Skill:

Russian Kettle Bell Swings

20 - 20 - 10 - 10


WOD:

3 Rounds for time


10 Burpees Box Jump Overs

20 Russian Kettle Bell Swings

Row 250 m





Competition Work:

50 Strict Pull Ups

150 Push Ups (just do it) :-)

Stretch!!!

Wednesday January 9

                                         Mark Riptoe, power lifting expert, goes over the overhead squat

Part 3 of Paul Check, nutrition genius.

Skill:

Overhead Head Squat

5 - 5 - 5 - 5


WOD:

17 min AMRAP of

10 Thrusters (95/65)

Row 500 m


Competitors Work

50 Pull Ups
50 Burpees

Tuesday January 8

 

                                   Andrea Ager perform 51 Overhead Pistols


Skill:

Deadlift

5 - 4 - 4 - 3 - 3


WOD:

3 Rounds


20 Pistols
30 Push Ups
10 dead hand Pull Ups

Monday January 7

                                    The Kettle Bell Snatch - great instructor

Part 2 of Paul Check great information on athletic Nutrition and the science behind it.

Skill:

Kettle Bell Snatch


WOD:

3 Rounds of

4 Turkish Get Ups (Switch sides)(53/35)
30 Kettle Bell Snatches (53/35)


Competitors work:

50 Hand Stand Push Ups