A. Deadlift – Build to a Heavy Triple
B. Backward Lunges (Dumbbells) 3 x 10
C. Box Jumps 3 x 10 (Focus on cycling reps and consistently moving.)
wod
Performance: 1/5/16 – Tuesday
C. 3 Sets, Not For Time:
• 15r Push-Ups / 10r Dips
• 10s Static Shoulder Extension (2.5#)
• 60s Bent Hollow Hold
• 30s Table
D. “ROCK YOU LIKE A HURRICANE,” AMRAP 12:
• 10 Burpees
• 25 Double Unders
Fitness: 1/5/16 – Tuesday
A. 3 Sets, Not For Time:
• 15r Push-Ups / 10r Dips
• 10s Static Shoulder Extension (2.5#)
• 60s Bent Hollow Hold
• 30s Table
B. “ROCK YOU LIKE A HURRICANE,” AMRAP 12:
• 10 Burpees
• 25 Double Unders
Performance: 1/4/16 – Monday
C. 3 Sets, Not For Time:
• 10r Ring Rows / Strict Pull-Ups
• 10r Weighted Dislocates (2.5#)
• 15r Tuck-Ups / Straddle-Ups
• 5r/Side Stiff Leg Windmills
D. “TNT,” For Time:
• 30 Snatches (95/65)
• 30 Clean & Jerks (95/65)
• 30 Thrusters (95/65)
Fitness: 1/4/16 – Monday
A. 3 Sets, Not For Time:
• 10r Ring Rows / Strict Pull-Ups
• 10r Weighted Dislocates (2.5#)
• 15r Tuck-Ups / Straddle-Ups
• 5r/Side Stiff Leg Windmills
B. “TNT,” For Time:
• 60 KB Swings (70/53)
• 30 Thrusters (95/65)
• 15 Push Press (95/65)
