Friday 1/23/15

******reminder: please put your sweatshirt size request in today or no later than Sunday! ******

 

strength:

hang power clean 3-3-2-2-2

 

WOD:

Fight Gone Bad style:

1:00 wall ball press shots

1:00 overhead squats

1:00 jumping pull-ups

1:00 candlesticks

1:00 weighted lunges

1:00 rest

3 rounds

Thursday 1/22/15

6:00am, 6:00pm

Buy In: 5:00 handstand hold/push up/walk practice 

2-4-6-8-10… For 16:00 of

lateral lunges

air squats

russian twist (2=1)

situps

knees to elbow

shoulder taps (2=1)

push ups

dips (off box, between boxes, dip station, banded ring, or ring)

Cash Out: 100m bear crawl and 50 back extensions

 

Tuesday 1/20/15

6:00am, 6:00pm, 7:00pm

 

Buy In:

50 weight squats; any weight, any style

 

WOD:

25-20-15-10-5 of

1 arm (alternating each rep) kettlebell swings

hands to elbows plank

plate step ups w bar

 

Cash Out:

1600m row

EVERYTHING YOU NEED IS ALREADY INSIDE!