Saturday January 26

Partner WOD Relay

Relay #1: 5 min AMRAP of:

1 Length OH Walking Lunges with Wall Ball (20/14)
10 Wall Ball
1 Length OH Walking Lunges with Wall Ball (20/14)
Tag Partner

1 min Rest (record Whole Rounds)

Relay # 2: 8 min AMRAP of CINDY:

5 Pull Ups
10 Push Ups
15 Squats
Trade off each Round

1 min Rest (record Whole Rounds)

Relay # 3: 5 mi. AMRAP of:

1 Length Broad Jump
10 Burpees
1 Length Broad Jump

Record total Round Completed!

Friday January 25

Mobility WOD

We all need to l laugh sometimes!

Nutrition Part 7 

Skill:

3 x Max Effort of the following:

Push Ups
Toes 2 Bar
Wall Ball


WOD:

3,000 m Row



Competitors Work:

30 Hand Stand Push Ups
Run 1 Mile

Thursday January 24

Mobility WoD 4

Skill:

Hand Stand Walk


WOD:

AMRAP 16 min

15 Push Ups
20 Weighted Lunges (45/25)
25 Sit Ups with Soles Together

Competitors Work:

50 Pull Ups Strict

Wednesday January 23

Mobility WOD

Squat Snatch

Skill:

Overhead Squat:

10-10-10-10


WOD:

1000 m Row Buy In

3 Rounds of
10 Squat Snatch (115/75)
20 Ring Dips
15 Toes to Bar
1 min Rest

Competitors Work:

200 Push Ups
300 Squats

STRETCH

Tuesday January 22

Mobility WOD Episode 2

Nutrition the Dirt Facts Part 6

GI Jane

Skill:

Deadlift

5-5-5-5-5

WOD:


"GI Jane"


100 Burpee Pull Ups


Competitors Work:

100 Hand Stand Push Ups

Monday January 21

This is Mobility WOD. This recourse has kept me injury free for 4 years doing CrossFit and making large gains. The knowledge is paramount and we will post a video everyday. Great recourse.

Proper Bench Technique

Skill:

Bench Press

5-4-4-3-3

WOD:

Grace

30 Clean and Jerks

Finish: 2 minute Hand Stand Hold go unprescribed