(240) 317-5303

Saturday 1/25

Open 12.3

AMRAP in 18 minutes

15 Box Jumps (24/20 in)

12 Push Press (115/75 lb)

9 Toes-to-Bars

Scaled

15 Box step ups

12 Push Press (75/55)

9 knee raises

Friday 1/24

Friday 1/24

Diane
21-15-9

Deadlift (225/155)
Handstand pushups

L2: (185/125) Box pike Pushups

L1: scale weight as needed, pike pushups

EMOM 10min

100m Row
2 Bar muscle ups

Scale: highest skill gymnastic movement (strict pullups, chest to bar, kipping pullups)

Thursday 1/23

WOD

10min AMRAP

2 Pullups

2 Air squats

2 Sit ups

100ft KB farmers walk (2/1.5)

Increase reps by 2 every round

Farmers walk stays the same

L2: Banded pull ups

L1: ring rows

Wednesday 1/22

Skill/Strength

Clean and Jerk

15min Build to a 1rep Max

Then

Grace at 60% of the day’s 1rm

Score is time to complete

Tuesday 1/21

Strength Back Squat

Deload week

5 reps @ 40%

2min rest

5 reps @ 50%

2min rest

5 reps @ 60%

WOD

3 Rounds for time

14 cal bike

14 front squats (115/75)

14 cal bike

1min rest

L2: (95/65)

L1: (75/55)

Monday 1/20

WOD

500M Row

30 Power Snatches (95/65)

30 Toes to Bar

500M Row

20 Power Snatches (115/75)

20 Toes to Bar

500m Row

10 Power Snatches (135/95)

10 Toes to Bar

L2: (75/55)(95/65)(115/75)

L1: (45/35)(65/45)(75/55)

Score is time to complete

Saturday 1/18

AMRAP 14

3 Snatch (135/95)

1 Muscle Up

12 wallballs (20/14)

Scaled: (115/75)

Ring row to ring dip

(14/10)

Friday 1/17

Strength Strict Press

5 reps @ 75%

2min rest

3 reps @ 85%

2min rest

1+reps @ 95%

Strength Deadlift

5 reps @ 75%

2min rest

3 reps @ 85%

2min rest

1+reps @ 95%

Thursday 1/16

3 RFT

10 DB snatches left arm (50/35)

10 DB overhead lunge left arm (50/35)

10 DB snatches right arm (50/35)

10 DB overhead lunges right arm (50/35)

10 DB power cleans left arm (50/35)

10 DB front squat left arm (50/35)

10 DB power cleans right arm (50/35)

10 DB front squats right arms (50/35)

L2: (35/25)

L1: (25/20)

Wednesday 1/15

2020 Nutrition challenge Benchmark

600m Row

50 Wall balls (20/14)

400m Run