FRIDAY JANUARY 2nd SKILL 20 minutes to work up to a max of the following: - 3 touch and go power cleans WOD Level 1 30 back squats 135/95 30 double unders 30 shoulder to overhead 30 double unders 30 thrusters 30 double unders ** same weight for all movements Level 2 - scale weight if needed SATURDAY JANUARY 3rd SKILL Superset the following movements a) Deadlift 5x5 b) Strict pullups 5 rounds ** everyone should be getting around 5 strict pullups. Use a band is a thats challenging, perform weighted pullups if thats too easy. WOD Level 1 Jack 20 minute amrap - 10 push press 115/85 - 10 KB swings 53/35 - 10 box jumps 24/20 Level 2 20 minute amrap - 10 push press 95/65 - 10 KB swings 44/26 - 10 box jumps 24/20
Posted on: Fri, 02 Jan 2015 04:00:01 +0000
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