Friday 1/31/20

Strength
3-3-3-3-3
Strict Press*
*Start moderate and build to heaviest set of 3

WOD
2 Rounds for Time
15 Push Press (115/75)|(75/55)
25 Box Jump (24/20)
 -Rest 1:00-
FOR TIME
 30 Push Press (115/75)|(75/55)
50 Box Jumps (24/20)

Thursday 1/30/20

Strength 
3 Sets
50' Slow Table-Top Bear Crawl
5 Strict-Up Downs after each set

WOD
5 Sets*
20 Plate G2OH
20 DB Suitcase Lunge (35/20)|(20/10)
20/15 Cal Bike
*-Rest 2:00 b/t Sets-

Wednesday 1/29/20

WOD
EMOM x 18 MINUTES
MIN 1 - 3 Hang Power Snatch (Building)
MIN 2 - 9, 12, or 15 Toes to Bar
MIN 3 - 9, 12, or 15 Hand Release Push-Ups

Finisher
3 SETS
12 Barbell Bent Over Rows (Moderate)
1:00 Hollow Flutter Kicks

Tuesday 1/28/20

Strength
3-3-3-3-3
Back Squat*
*Start moderate and build to heaviest set of 3

WOD
4 Rounds for Time
13 Back Squats (155/105)|(115/75)
350/300 Row

Monday 1/27/20

Strength
On a 10:00 Running Clock
Slowly Drill and then Practice Low Ring Transitions
or Jumping Transitions for Ring Muscle-Up

WOD
"UPPERCUT"
ON A 16:00 RUNNING CLOCK...
 20 Ring Muscle-Ups
Then in the remaining time...
2 ROUNDS
7 Power Cleans (135/95)|(95/65)
7 Lateral Burpees Over Bar
into... 2 ROUNDS
 5 Power Cleans (155/105)|(115/75)
7 Lateral Burpees Over Bar
into... AMRAP in remaining time of...
3 Power Cleans (185/125)|(135/95)
7 Lateral Burpees Over Bar

Saturday 1/25/20

TEAM WOD
Teams of 2
120 Thrusters
120 up downs

Cool down
Partner bike/row

Friday 1/24/20

Strength
5x5
Tempo Strict Press (2111)

WOD
Every 2:00 for 6 sets
20/15 cal Row
MAX Push Press (115/75)(75/55)
Rest :30 b/t sets