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Happy New Year! Class Schedule: Downtown 11:00am Class WOD Mid City 10:30am-1:00pm Open Gym 12:00pm Class WOD 5:00pm Class WOD 6:00pm Class WOD  Monday 2 Rounds: 12 cal Row 5 Strict T2B 10 Kip Swings 5 Ring Rows Then: 3 x 150 m Sprint Rest :30 Strength: 500 m Row Test WOD: For Time: 31 DUs 12 C2B Pull-ups 31 DUs 12 T2B 31 DUs 21/18 cal Row 31 DUs 12 T2B 31 DUs 12 C2B Pull-ups  Week 3
Monday: homework 4 mile time trial Wednesday: 400 x 5 with easy 300m recovery Saturday: 1000 x 4 with 3:00 rest Saturday Warm Up: Coach's Choice WOD: For Time w/ Partner: 1200 m Relay Run 5 Rounds: 20 Synchro Alt. DB Snatch (50/35) 20 Partner Sit-ups 1200 m Relay Run  Friday Warm Up: 3 Rounds :30 DUs :30 Handstand Hold 12 Lunges 12 1-arm DB Strict Press Strength: Strict Press 4x4 WOD: 15 Min AMRAP: 50 DUs 25 ft. Right Arm DB OH Walking Lunge (50/35) 25 Ft. Left Arm DB OH Walking Lunge (50/35) 12 Push-ups  Thursday Warm Up: Rowing: 1 min @ 22 s/m 1 min @ 24 s/m 1 min @ 26 s/m 1 min @ 28 s/m 1 min @ 30 s/m Then: 3 Rounds 10 Kip Swings 10 Scap Pull-ups 10 Air Squats Strength: Weight Pull-ups 5x3 WOD: "Jackie" For Time: 1000 m Row 50 Thrusters (45/35) 30 Pull-ups  Wednesday Warm Up: 4 rounds: 10 cal Row 10 Wall Squats 5 Burpees 5 Ring Rows Strength: Pause Overhead Squats 7x3, :05 in bottom WOD: 9 min AMRAP: 6 OHS (105/80) 6 Bar Facing Burpees 6 SDLHP (105/80)  Monday Warm Up: 50 ft. Butt Kicks 10 Kip Swings 50 ft. High Knees 10 Lunges 50 ft. Side Shuffle 10 Light DB Thrusters 50 ft. Soldier Walk 10 Push-ups 50 ft. Side Shuffle 10 Scap Pull-ups 50 ft. High Knees 10 Broad Jumps 50 ft. Butt Kicks 10 KBS WOD: For Time: 12 Days of Christmas 1. 100 m Run 2. Muscle-Up 3. DB Snatch/Arm (50/35) 4. Pistols 5. KBS (53/35) 6. HSPU 7. DB Lunge/Leg (50/35) 8. Pull-ups 9. Box Jumps (24/20) 10. Burpees 11. Sit-Ups 12. Single Arm DB Thrusters/Arm (50/35)  |
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