Friday January 18

Skill:

Over Head Squats

5 - 5 - 5 - 2 - 2


WOD:

3 minutes of Max Push Ups

Rest 2 min

9 min AMRAP

5 Squat Cleans
10 Kettle Bell Snatch

Rest 2 min

2 minutes of Max Push Ups



Competitors Work:

30 HSPU
50 Pull Ups

Thursday January 17

                                               Part 5 of Paul Check

Skill:

3 - 3 - 3 - 3 - 3

Clean and Jerk


WOD:

3 Rounds:

10 Burpee Box Jumps
15 Seconds L-Sit
20 Weighted Lunges


Competitors Work:

30 Hand Stand Push Ups
200 Air Squats

Wednesday January 16

Skill:

3 x as many push Ups as Possible
5 x as many toes tO bar as possible



WOD:


AMRAP 15 min

5 Front Squat
10 Deadhang Pull Up
15 sec Hand Stand Hold

Competitors Work:

70 HSPU (MODIFY)

Tuesday January 15

Arnold may not be the best idol for our sport but his passion and drive is for accomplishing goals.

Skill:

5 x Max Pull Ups Strict

In between each set do 20 roll outs for the abs with a bar and 25s


WOD:

100 Sit Ups with soles of feet together
100 Push Ups
100 Overhead Pistols



Competitors work:


50 Pull Ups
50 HandStand Push Ups

Coming up will be competitors WoD that I need everyone to do,

Monday January 14

                                   Tony Robbins has a lot of insight on keeping life fun and satisfying.

A team out of California goes over part one of the Snatch Movement

Skill:

5 - 4 - 3 - 3 - 1

Snatch (work up to a 1 rep max)

WOD

This one looks fun and great. (Really excited to do it)


15 Deadlift (275/175)
15 Hand Stand Push Ups
30 Wall Ball

12 Deadlift (275/175)
12 Hand Stand Push Ups
20 Wall Ball

9 Deadlift (275/175)
9 Hand Stand Push Ups
10 Wall Ball

Competitors work:

500 Jump Rope