Wednesday, Jan. 5, 2022
Skill
4x:30/:30’s Jack knives
3-rep max OH Squat
WOD
i/2+1/2=1
1/2 Cindy = 10 mins of
5 Pull ups
10 Push ups
15 Air Squats
Then,
1/2 of Randy
37 Power Snatches (55/75)
1 Squat Snatch
Skill
4x:30/:30’s Jack knives
3-rep max OH Squat
WOD
i/2+1/2=1
1/2 Cindy = 10 mins of
5 Pull ups
10 Push ups
15 Air Squats
Then,
1/2 of Randy
37 Power Snatches (55/75)
1 Squat Snatch
Skill 50 Hollow Rocks Deficit KB Deadlifts 4x8 WOD 12 min AMRAP Of: :10 seconds Overhead Squat Hold 6 Power Snatches (65/95) 7 Toes To Bar Rest 2 mins 3 min AMRAP Of: Shoulder to Overhead (65/95)
Skill 1 rd. Of Ab circle 4x4 Man Makers (or Run 6 Laps) WOD 18-15-12-9-6-3 of: Thrusters (65/95) Ring Push ups Bar Over (SPRAWL) Burpees 21 min cap THIS IS IT: BREATHING PRACTICE! Normal mods but work
Skill: 5x20m Fireman’s carry (w/ KB’s2x35/50) FRICKIN' FORTIES" 40 REPS EACH OF: BOX JUMPS JUMPING LUNGES FLOOR WIPERS (55/75) MOUNTAIN CLIMBERS SHOULDER TO OVERHEAD (55/75) KB GOBLET SQUATS BURPESS D