Wednesday – 1/23/19

A. High Hang (hip/upper thigh) Squat Clean 4×3

B. Clean Pull (1) + Hang Squat Clean (2) + Jerk (1) 5×4

C. Front Squat 3×8

D. Good Mornings 3×12

Tuesday – 1/22/19

WOD
“FILTHY FIFTY”

For Time:
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (35/26)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35 lb)
50 Back Extensions
50 Wall Balls (20/14 lb)
50 Burpees
50 Double-Unders

4pm Kettlebell
Heavy military press
3×3
Then
12min amrap
15 swings
10 kb pushup
10 goblet squats
10 1 arm kb row per
50 jumping jacks

Monday – 1/21/19

A. High Hang (hip) Power Snatch 4×3

B. Snatch High Pull (2) + Hang Snatch (1)
w/ 3-sec hold in the bottom
5×3

C. Back Squat 3×10

D. Core
Weighted Side Bends 3×15

Saturday – 1/19/18

8am Kettlebell
35 on 3 rds:
Split squats per
Close grip push ups
1 arm rows per
Push press per
Alt goblet reverse lunge
Inchworm
Med ball Slam
Decline pushup
Then
Air squat
Tabata

9am WOD
A. For Time, Partner WOD:
400m Run W/Wall Ball (20/14), (switching at the 200m)
30 Wall balls (20,14)
30 Deadlifts (225,185)
30 Kettle Bell Front Rack Walk (53,35), (both partners have a kettlebell, switch arms at “No Parking”)
60 Push-Ups
60 Knees to Elbows
400m Run W/Wall Ball (20/14), (switching at the 200m)
(30 min Cap)

10am Olympic Lifting