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January 30, 2018

Strength:
Floor Press- 5 x 5 with increasing weight

Conditioning:
14 min AMRAP
16-12-8-12-16
KB/DB Single Arm Hang Snatch
Dips (rings, parallel bars, box)
IF REMAINING TIME,
Complete the rest of the clock with a static goblet hold with your DB/KB 

January 29, 2018

Gymnastics:
4 Sets of Max Strict Pull Up’s (Advanced Strict C2B)
Rest as needed between sets.

Conditioning:
“Annie”
50-40-30-20-10
Du’s (3-1 singles)
Abmats 

January 29, 2018

Open WOD 16.5

https://m.youtube.com/watch?v=JLdfEkTJ2Nw 

January 25, 2018

Back Squat, 20 Rep Max (increase weight)
Only two sessions left of this!

Metcon:
Partner Option:
For Time
200 Wallball
100 KBS
50 Burpee

Individual Option:
For Time
100 Wallball
50 KBS
25 Burpee 

January 25, 2018

Metcon:
12 min AMRAP (ascending reps)
2-4-6-8-10-12-etc
Strict Press (Athlete choose weight)
V-Up

Recovery:
12 min mobility 

January 24, 2018

Strength:
Deadlift, Establish a 15 Rep Max

Conditioning:
20 min of-
Run/Row/Bike
1 min on
1 min off
Max effort each