Friday January 9

Strength:

Press

10 - 7 - 5 Light

10 - 7 - 5 Medium

10 - 7 - 5 Heavy

WOD:

GI Jane

100 Burpee Pull Ups

Thursday January 9

STRENGTH:

5 Min Tofal L-Sit

WOD:

50 Jumping Squats

3 Rope Climbs

50 Weighted Lunges

4 Sled Pulls

50 Deadlifts (135/95)

5 Strict Pull Ups

50 Double Unders

Wednesday January 8

WARM UP:

30 Burpees

3 min total Weighted Plank 

STRENGTH:

2 Rounds of 

15 Weighted Push Ups

30 Pistols with weight held out in front.

WOD:

TABATA

Snatch 75/55

Lunges 75/55

Strict Press 75/55

Hang Power Clean 75/55

Tuesday January 7

Warm Up:

500 m Row

50 Window Wipers

40 Sit Ups

30 Leg Lifts

Strength:

100 Push Ups For Time

WOD:

20 min AMRAP

200 Double Under Buy In

Then 

AMRAP

5 HSPU

10 Pull Ups

20 Wall Ball

Monday January 6

Warm Up:

50 Double Unders

Pacer Test

15 Burpee Clean and Jerks with Dumbells

Skill:

3 Rounds of Overhead Squat

5 Extra Light

5 Light

5 Medium

WOD:

ISABELLE

30 Snatch For Time

Sunday January 5 HERO WOD

5:30 PM

LINDA

1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10

Bench Press

Clean

Deadlift