Thursday Jan.19, 2023
Skill
Muscle up training - pull-ups, bar dips, transition rings.
WOD
30 Shoulder to Jerks (split or Push) (75/115)}
Rest 3 mins
Then,
"ANNIE"
50-40-30-20-10 ofy
Sit uo
Double Unders
LETS GO!
I
K
Skill
Muscle up training - pull-ups, bar dips, transition rings.
WOD
30 Shoulder to Jerks (split or Push) (75/115)}
Rest 3 mins
Then,
"ANNIE"
50-40-30-20-10 ofy
Sit uo
Double Unders
LETS GO!
I
K
Skill Deadlifts 4x6@75-80% WOD 7 min AMRAP 30 Burpee Box Jump Overs 40 Goblet Walking Lunges 50 DB Snatches Rest 3 mins 7. Min AMRAP 30 Burpee Box Jump Overs 40 Goblet Walking Lunges 50 DB Snatches (3
21 min AMRAP Run 2 laps 9 push presses (65/95) 15 back loaded lunges 21 bar over burpees 1 lap farmers carry (use 2 dumbbells or 2 kettlebells) 21 push presses 15 back loaded lunges 9 bar over burpees
WOD Progressive Power!! 15. Power Cleans (65/95) 15 Tri cep Pushups 15. Power Cleans (75/115) 15 Regular Push ups 15. Power Cleans (95/115) 15 Hand Stand Pushups 15. Power Cleans (115/155) 15 Ring Pus