Training January 7th – 13th

SUNDAY

2:30 PM ROM WOD

3 PM Coach’s Choice WOD

MONDAY

Pullup Cycle: Week 1 Day 1

“The Lyon”

5 Rounds:

7 Cleans @ 165/110#

7 Shoulder to Overhead, any way @ 165/110#

7 Burpee Chest to Bar Pullups

Rest 2 minutes

*Use a pullup bar taller than your max reach.

TUESDAY

Find a max in the complex: 3-sec Pause Back Squat + Back Squat + Back Squat

(Partner counts the pause, not the squatter)

-then-

CrossFit Football Kettlebell Test

EMOM 10

Odd: 30 Russian Kettlebell Swings @ 70/53#

Even: Rest

*For each work interval you are unable to achieve 30 Russian Kettlebell Swings, perform a 1000 m penalty row after the test is over.

WEDNESDAY

Pullup Cycle: Week 1 Day 2

Partner WOD

Isabel + Karen + Grace

With only one partner working at a time perform

30 Power Snatches @ 135/95#

200 m Fireman’s Carry

150 Partner Wall Ball Shots @ 20/14#

200 m Fireman’s Carry

30 Power Clean and Push Jerks @ 135/95#

200 m Fireman’s Carry

*All reps, including the Fireman’s carry, are divided equally between the two partners.

THURSDAY

Skill Work on Rope Climbs

-then-

E2MOM 24

1-2 Rope Climbs, you choose the difficulty

*Challenge: Who can sustain 2 Legless Rope Climbs for every round?

FRIDAY

Pullup Cycle: Week 1 Day 3

-then-

“McGhee”

AMRAP 30

5 Deadlifts: 275/185#

13 Pushups

9 Box Jumps @ 24/20”

SATURDAY

“Viking Snatch”

Partner WOD

AMRAP 28

In teams of 2: Row for max meters and Snatch for max load.

Rules:

One athlete rows while partner performs Snatch. Partners must switch every 2 minutes. While athlete is rowing, partner will work up to a heavy Snatch and record his one heaviest successful Snatch during the interval.

Score is total meters + heaviest Snatch from each athlete during each rest interval.

*All weight changes are done on the clock. Each team starts with an empty barbell and a rower–no weights on the floor to start.