1/28 WOD

SKILL: HAND STAND HOLDS

3 SETS, 30 SECONDS HOLD, 30 SECONDS REST

2 SETS, 10 SHOULDER TAPS EACH ARM ALTERNATING

STRENGTH: STRICT PRESS 5 SETS, 5 REPS, 2 MIN REST

CONDITONER: 12 MINUTES, 30 SEC WORK, 30 SEC REST

- PUSH UPS

- AIR DYNE

- OVERHEAD PLATE HOLD (45/25)

1/21 WOD

SKILL: RING MUSCLE UPS (12 MINUTES)

SNATCH COMPLEX: 10 MINUTES EVERY 2 MINUTES (LIGHT WEIGHT FOCUS ON POSITION AND FORM) NO SLOPPY MISSES OR LOWER THE WEIGHT

1 POWER SNATCH FROM GROUND (115/75)

1 HANG POWER ABOVE KNEE

1 HI HANG (POWER POSITION)

CONDITIONER: 12 MINUTE AMRAP

12 SHOULDER TO OVERHEAD (115/75)

12 PUSH UPS

12 STEP UPS (6 EACH LEG)

24 LATERAL BAR HOPS

 

2/20 WOD

Lactic Threshold Test: 60 Seconds work / 4mins rest – 8 Rounds

-6 Toes to Bar
-12 KB Swings (Blue,Red)
-Max 30′ Shuttle Sprints with the time left over in the minute
*Total number of shuttle sprints over all 8 rounds is score…

 

 

1/14 WOD

 

SKILL: ROPE CLIMBING

METCON: 20 MINUTES- 5 ROUNDS

1ST MINUTE- 3 GROUND TO OVERHEAD (175/115)

2ND MINUTE- 6 PULL UPS

3RD MINUTE- 30 SECONDS MAX BURPEES

4TH MINUTE- REST

***SCORE IS NUMBER OF BURPEES TOTAL ADDED FROM ALL ROUNDS

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