Tuesday, Jan. 13th - Thursday, Jan. 15th
Tuesday
Warmup:
- 75 Double Unders/ Single Unders
- 15 Burpees Box Overs
- 50 DU/SU's
- 10 BBO
- 25 DU/SU's
- 5 BBO
++++++++++++++++++++++++
Snatch: 1x4, 2x3, 4x1
+++++++++++++++
4 Min AMRAP:
- 3 Snatches 135/95#
- 6 Box Jumps 24/20"
rest 3 mins
4 Min AMRAP:
- 5 Burpees
- 10 Situps
rest 3 mins
4 Min AMRAP:
- 3 Snatches 135/95#
- 6 Box Jumps 24/20"
+++++++++++++++
Cash out: Press 4x12 @ 60-70% with 11 T2B after each set
+++++++++++++++
Burnout: Muscle Ups ~ Test -1
--------------------------------------
Endurance: AT ECC @ 6 am
25 Min AMRAP ~ Obstacle Course
================================
Wednesday
Warmup: 8 min AMRAP
- 100 meter row
- 5 pullups
- 10 bar thrusters
+++++++++++++++++
Front Squats 5x5 @ 80% with 300 meter row between each set @ 2K pace
++++++++++++++++++
"Cindy" - 20 Min AMRAP
- 5 pullups
- 10 Pushups
- 15 Air Squats
++++++++++
Burnout: Muscle ups ~ Test -1
======================
Thursday
Warmup: 3 Rounds
- 10 OHS with bar
- 10 Weighted Supermans
- 10 Weighted Situps
+++++++++++++++
Clean & Jerk 1x4, 2x3, 4x1
+++++++++++++++++++
WoD: 10!
- Clean @ 75% of working weight
- 2x bar facing burpees
- Dumpster Dash
++++++++++++++++++++
Cashout: Deadlift with 60 seconds rest between
- 1x15 @ 60%
- 1x12 @ 70%
- 1x9 @ 80%
- 1x6 @ 90%
++++++++++++++++
Burnout: Muscle Ups ~ test -1
--------------------------------------
Endurance: meet at ECC @ 6am
2, 3 or 4x1 mile ~ Rest is 1/2 work