Tuesday, Janurary 9th, 2018

Warm Up:

1 min of Jump Rope
10 Straight Legged Sit Ups
8 Push Ups
6 V-ups
30 sec hold at the top of the v-up
3 Rounds

Skill: Toes to Bar Progression


Strength
: Double Kb Farmers Carry 400 m

Perform at 100% effort

WOD:

For 5 cycles:

AMRAP in 3 mins of:

4 Single Leg Kettlebell Deadlifts, 53/35 lbs
6 Toes-to-bars
8 Kettlebell Swings, 53/35 lbs

Rest 1 min between each cycle.

For each cycle restart the AMRAP

 

Weightlifting:
Hang Clean + Clean + Jerk 2-2-2-1-1-1-1-1

Clean High Pull 2-2-2-2-2


Romanian Deadlift 4-4-4-4-4

Inferno:

Alt EMOM 15 mins:

Every 1 min for 15 mins, alternating between:

Waiter Walk, 53/35 lbs, 50 m

10 Ab Wheel Roll Outs

6 Single Leg Weighted Step-ups, 53/35 lbs

 




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