3 rounds for time:
– 400m Run
– 10 Back Squats (bodyweight)
– 30 Double Unders
*Take off floor and jerk to back if able. If not, take off rack.
then…
Afterparty: The Ab-Wheel
WOD
Deadlift 1RM
then…
Complete as many rounds as possible in 12 minutes of:
– 5 deadifts (M:225#/W:155#)
– 7 bar facing burpees
– 9 toes-2-bar
– 100m run
A. hang power clean from knee cap – 5,5,3,3,3,2; rest 4 min
B1. KBS tough x 20;
B 2. Box jump x 20; rest 2 min x 3
(work on quick transition with box jumps, may need to go down in height)
C. Pick between the airdyne bike or the C2 rower and go 20 seconds all out x3; rest as needed
Hip/Shoulder mobility
then…
“Fran”
21-15-9 reps for time of:
– Thrusters (95/65)
– Pull-ups
“Filthy Fifty”
For time:
50 Box jump (24/20″)
50 Jumping pull-ups
50 Kettlebell swings (16/24kg)
50 Walking Lunge
50 Knees to elbows
50 Push press (45/33lbs)
50 Supermans
50 Wall ball shots (20/15)
50 Burpees
50 Double unders (or 150 singles)
Complete 3 rounds for time of the following:
– 5 Deadlifts @ 70% 1RM
– 10 Goblet Squats (heavy)
– 15 Kettlebell Swings
– 400m run
then…
January Challenge
Snatch Balance 5×3
then…
In 10 minutes complete:
– 4 TnG power snatches every minute on the minute
– AMRepsAP of ring dips until failure or for the remainder of the minute
AMRAP in 20 min. of:
– 5 HSPU
– 10 KB swings (heavy)
– 15 sit-ups
– 200m run
then…
January Challenge part 2