Jan 26-30 WK 4

Jan 26-30 WK 4

Monday

Home WOD- (box closed)

5 Rounds for Time
10 Burpees
20 Air Squats
10 Jumping Jacks
30 Sit ups
---4 min rest----
Reverse Annie
10-20-30-40-50
DU's
Sit Ups

Tuesday

Skill- Pull ups
EOMOTM 8 min
3-5 Strict/ weighted pull ups

Strength/ Skill
Back Squat
E- Build to heavy set of 5
Rx- 5x5@80%
S-EOMOTM 14 Min 7 Back Squats

WOD
5RDS for Time

10 Russian KB Swing 80/53
10 OH Squat 95/65
10 MB Slams

Wednesday 

Skill- Jump Rope

Strength

Strict Press
EOMOTM for 6 min 3x8
3x5

WOD

9-15-21
Thrusters 95/65
T2B

Thursday

Skill #1 ABS
3RDS of
:30 Plank
:30 Rest
:30 Mountain Climbers
:30 Rest
:30 Russian Twist
:30 Rest
:30 Weighted Sit Ups
:30 Rest

Skill #2
Clean Technique

WOD
10 Min to build to heaviest set of 5

5 Cleans 155/105
5 Burpee Pull Ups
5 Cleans 170/115
5 Burpee Pull Ups
5 Cleans 185/125
5 Burpee Pull Ups
5 Cleans 200/ 135
5 Burpee Pull Ups
5 Cleans 215/135
5 Burpee Pull Ups...

E- Start @ 175#
S- Start @ 55#
Women- 10# Increments
Men- 15# Increments

Friday

Skill-
Pistols, Single Leg Jumps
EMOTM 8 Min
2/2

Strength
Deadlift

E/Rx- 3x10@70%
S- EOMOTM 14 min
7 DL
7 V-ups

WOD

"Fight Gone Bad"