Training January 29th- February 4th

SUNDAY

Sunday Fun Day!

3 pm Surprise WOD

MONDAY

Back Squat 3 sets x 5 reps @ add +10/+5 lb to last week

-then-

Glute Ham Raises

3 sets x 8 reps

Hold a 5-25#  plate against your chest if you can.

TUESDAY

Find a 1RM Weighted Pullup

or

Scaled:

EMOM for 10 Rounds

1 Partner Assisted Pullup

-then-

Partner WOD

For time:

Row 250/225/200 Calories

One rower per team. Switch out partners as desired.

20 min cutoff.

WEDNESDAY

Shoulder Press

3 sets x 5 reps @ add +5/+3 lb to last week

-then-

21-15-9

Power Snatches @ 135/85#

Ring Dips

Rx+: Strict Ring Dips

*20 min Cutoff

THURSDAY

Skill Work on Linking Toes to Bar

-then-

7 Rounds

In 2 min

ME Unbroken TTB

12 Unbroken Wall Ball Shots @ 20/14#

*Scored by total TTB.

FRIDAY

Deadlift

2 sets x 5 reps @ add +10/+5-10 lb to last deadlift Friday

-then-

Deadlift Assistance Exercises:

EMOM 6

1st min:  8 Stiff-legged Deadlifts @ moderate

2nd min: AMRAP Bent Over Rows @ moderate

SATURDAY

10 min to work up to a heavy Clean and Jerk

-then-

AMRAP 20

15 Clean and Jerks @135/95

Rest 1 minute

15 Clean and Jerks @155/105

Rest 1 minute

15 Clean and Jerks @185/115

Rest 1 minute

15 Clean and Jerks @225/125

Rest 1 minute

15 Clean and Jerks @245/135

Rest 1 minute

15 Clean and Jerks @265/145

*Power or full clean is acceptable. Push or Split Jerk is acceptable.

*Mainsite: 9/11/15

*Compare to Oct 1st, 2015