Thursday 1/28

Skill:
10 mins of Muscle-Up practice (ring or bar, banded bar mu’s, box mu’s, banded ring mu transitions)

Lifting:
Power Clean
3 x 2 @ 75%
2 x 1 @ 80%
1 x 1 @ 85%

WOD:
3 Rounds for time of:
Row 1000 meters
50 Thrusters – 45lbs
30 Pull-ups

Wednesday 1/27

Skill:
Accumulate 50 Pistols
Then accumulate 2-min Handstand Hold

Lifting:
5 X (3 Snatch-Balance + 3 OHS) @ 75% of snatch

WOD:
“Angie”
50-40-30-20-10
Double-Unders
Sit-ups

Tuesday 1/26

Skill:
For 10 mins, practice rope climbs; if you can, do legless or L-sit rope climbs.

Lifting:
10 EMOM:
KLOKOV COMPLEX
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press 1 Push Jerk

WOD:
“Harper”
Complete as many rounds as possible in 23 minutes of:
9 Chest-to-Bar Pull-ups
15 Power Cleans (135/95)
21 Back Squats (same weight)
400m Run with a 45-lb. plate

Friday 1/22

Skill:

Spend 10 mins practicing perfect kipping toes-2-bar; no bent legs; toes as high as you can get them; keeping a tight hollow body position.

Lifting:
Strict Press:
1 x 5 @ 65%
1 x 4 @ 70%
1 x 3 @ 75%
1 x 2 @ 80%
1 x 1 @ 85%
WOD:
800m Farmers Carry

*Every drop equals 20 Jumping Air-Squats on the spot