Thursday 1/21

Skill:
3 x 10 Hollow-Body Swings on rings
3 x 8 Strict Ring-Dips (if you mastered these, do Bulgarian ring-dips)

Lifting:
In 10 mins: est a Max Thruster
(then)

3 x 3 Thrusters @ 80% of your max

WOD:
4 rounds for time of:
Run 800 meters
50 Wall-ball Shots (20-lb. ball)

Wednesday 1/20

Skill:
5 AMRAP of Ninjas (rest 1 min)
5 AMRAP of Pistols

 

Lifting:
Clean-Pulls – 8 x 2 (@ 110%)

Good-Mornings – 4 x 8 (HAP)

 

WOD:
3 rounds for time of:
10 Dumbbell Hang-Squat Snatches, left arm (55/25)
5 Bar Muscle-ups
10 Dumbbell Hang-Squat Snatches, right arm
5 Bar Muscle-ups

(If you can do banded bar mu’s, do them!!  If not, 15 strict wide-grip pull-ups in place of the mu’s.)

Tuesday 1/19

Skill:
Tabata Crab Touches
10 mins of HS something!!

Lifting:
E-2-MOM for 10 mins
3 Back Squats (with 0:03 pause in the hole)

WOD:TOMMY V” 17 min cap
For time:
* 115 pound Thruster, 21 reps
* 15 ft Rope Climb, 12 ascents
* 115 pound Thruster, 15 reps
* 15 ft Rope Climb, 9 ascents
* 115 pound Thruster, 9 reps
* 15 ft Rope Climb, 6 ascents
 

Monday 1/18

Skill:
accumulate 3 mins of L-sits
3 x 5 Muscle-Up transitions
Lifting:
In 8 mins establish a max: Power Snatch + Hang Squat Snatch

Rest 2 mins

5 AMRAP
Power Snatch + Hang Squat Snatch (@ 75% of what you just hit)

WOD:
21-15-9
Bar Sit-ups
Barbell Rollouts

• 200m sprint between rounds and after the round of 9