Training January 21st – 28th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Pullup Cycle Week 3 Day 1

“Helen”

3 Rounds

400m Run

21 Kettlebell Swings @ 53/35#

12 Pullups

Time cap: 18 min.

TUESDAY

Find a 2RM Back Squat

-then-

“Annie’s Cousin”

50-40-30-20-10:

Double Unders

Wall Ball Shots @ 20/14#

Cutoff: 25 min

WEDNESDAY

Pullup Cycle Week 3 Day 2

Find a 2RM Hang Power Clean. After every set, do 1-3 Chest to Bar Pullups.

-then-

“Thick Lizzy”

21-15-9

Hang Power Cleans @ 155/105#

Chest to Bar Pullups

Cutoff: 15 min

THURSDAY

Skill Work on Toes to Bar

-then-

E1.5MOM for 12 Rounds

1-10 Toes to Bar, you choose the quantity and difficulty

FRIDAY

Pullup Cycle Week 3 Day 3

“Fury Road”

15-12-9-6-3

Bench Press @ 185/110#

Front Squat (from the ground) @ 185/125#

Time Cap: 12 min

SATURDAY

No Classes so Our Coaches and Athletes Can Lift and Cheer at the Big Nasti at CrossFit Protocol! Come out to support the CrossFit Impulse Team from 8am-noon!

*Open Gym 7:30-Noon*