Saturday January 28

Team WOD!

We will be outside. We will be dirty. Dress appropriately.

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Friday January 27

A. Block power snatches – keep working on that technique. Be patient…
B. Back squat – max rep week: lets get it!
C. Then for time: 20 unbroken KB swings + 20 jumplunge to target + 20 GHSU + 20 rowcals, rest 2 min
round 2: 15 reps each, rest 2 min
round 3: 10 reps each

Tuesday January 17

A. Rack jerks – 3, 2, 1, 1, 1, 1
B. 3 rounds of: 25 sec row sprint @ 100% (5 sec to transition to rope) + 30 sec max DU, rest 1 min, 25 sec AirDyne sprint @ 100% (5 sec to transition) + 30 sec max DU, rest 1 min

Post loads for A and cals/reps for B to comments.

Monday January 16

Sorry, gang, no 5am today

Dynamic/mobility warm-up

A1.  Bench 3 x 3
A2.  HPC 3 x 3, rest 3 min  *moderate load, maximum speed
B.  4 rounds for times: 5 unbroken HPC & jerk + 10 plyo pushups + 15 TTB, one beginning every 3 min, active rest