MONDAY
In 10 Minutes:
3 RM Max HPSnatch
3 rounds for reps of:
In 3 minutes..
- 25 Calorie Row
- Max Hang Power Snatch (95/65)
-3 Min Rest-
TUESDAY
Good Mornings
4x8
6 Minute AMRAP:
Ascending Ladder 3/3, 6/6, 9/9, 12/12, 15/15, etc of:
- Front Squats, 115/75
- Toes To Bar
WEDNESDAY
For Time:
Row 2k
every 2m - 5 burpees
3 rounds:
10/10/10m Waiters/Rack/Farmers Walk
20 GHD Sit Ups
20 box jumps
THURSDAY
5 sets in 30 mins
dont remove hands.
Record # for each complete set
Set #1-
- 5 deadlifts
- 5 hang power cleans
- 5 front squats
- 5 shoulder to overhead
#2 is 4 reps per movement.
#3 is 3 reps of each movement.
#4 is 2 reps per movement.
#5 is 1reps per movement.
FRIDAY
17.1
SATURDAY
Pull Up Negatives
3x3
Partner WOD
3 rounds:
- 10 Kettlebell Swings (2p | 1.5p)
- 5 Wall Climbs
- 2 Pass Resistance sprint (back/forth)
SUNDAY
3 Rounds:
- 25/22 Calorie Row
- 12 Alternating Dumbbell Snatches (70/50)
- 3 Rope Climbs