Mike

WOD – Thursday, January 18th 2018

Warm-Up 3 min row then :30 row :30 burpees x 3 sets 10 walking lunges Strength 4 Sets Bulgarian Split Squats x 10 each leg (31×1) Strict Pullups x 7-10 – use weight if needed WOD “Fortitude” (build) EMOM x 20 1 = 10- 15 cal row 2 – 10-15 burpees over the row

WOD – Wednesday, January 17th 2018

Warm-Up 3 min row 3 min coaches BB choice 2 min row 2 min coaches BB choice Strength Build to a heavy but PERFECT Hang power snatch triple WOD “Snatch DTish” 5 rounds for total time including rest 12 DL  (115/75) 9 HPS 6 OHS *rest :60 bt each round

WOD – Tuesday, January 16th 2018

Warmup 1k row at the 500m and 1k mark 10 back squats 5 squat cleans 5 front squats Strength Back Squats E2MOM x 5 sets 3 Back Squats @90% WOD 5 Rounds 3 Rope Climbs 10 Front Squat (135/95)

WOD – Monday, January 15th 2018

WARM-UP 1 min stepups 20 situps 1 min box jump stepdown 10 strict press 10 push press Strength 4 Sets SA DB row x 8 (20×2) Hanging L-sit/Nsitx :20-:30 WOD 3 Rounds for time 30 Push Press (95/65) 30 WallBall Situps 30 Box Jumps (24/20)

WOD – Saturday, January 13th 2018

END WOD 7 rounds for time 15/13 cal row 15 KB Swings 15 Box Jumps (24/20) Core 2 sets 20 hanging knee raise 50 russian twists 1 min hollow body hold 2 Person Teams 12 rounds for time – 1 person works at a time 10 DB snatch 10 T2b

WOD – Friday, January 12th 2018

Warm-Up Coaches Choice Strength Build to a 1rm Power Clean + Hang Squat Clean WOD 3 Rounds each for time 5 Hang Squat Cleans 10 Box Jumps 15 T2B – rest 2 min

WOD – Thursday, January 11th 2018

Warm-Up 1 min singles 10 lunges in place 10 pushups 1 min doubles *mobility Strength 4 Sets Bulgarian Split Squats x 10 each leg (31×1) Close Grip Bench Press x 5 WOD 3 Rounds for time: 100 Doubles 25 Pushups

WOD – Wednesday,January 10th 2018

Warm-Up Tabata row for cals then 3 rounds 5 Snatch grip dl 5 hang power snatch 5 OHS 5 hang Squat snatch stretch Strength Build to a 1rm OHS – no tempo WOD E5MOM X 4 Sets 500m row 5 Hang Power Snatch (155/105) (heavy but UB) 10 C2B Pull-ups

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