Category: Uncategorized

1/13/15 Strength: Hang power clean + 2 push jerks 4 sets HATA Wod : 5 rds of 10 Deadlifts 135/95 10 push ups Rest 2

1/12/15 Strength: Back squat- every 90 sec 70/5 80/4 85/3 x 2 sets 90/2 x 2 sets Wod: FGB Filthy 50 Style 50 wall balls

Team wod 10 am Weightlifting 11 am

1/9/15 Strength/skill: 20 min for 1) mobility 2) power 500 3) double unders * *if you have DU’s take several attempts at a ME unbroken

1/8/15 Strength/skill: alternate between Ghd’s/v-ups 4 x 15 Back extensions 4×15 *alternate between movements-back extensions can be weighted if able* Wod: 2 rds of: 30

1/7/15 Strength: Front squat (every 60 sec) 70/2 80/2 85/1 x6 Wod: 18 min AMRAP 20 cal row 10 HPC 135/95 20 shoulder to OH