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1.15.16

14
Jan

1.15.16

Warm-up

5 Min Run/Row/Bike

2 Rounds

10 Push-ups

10 Kip Swings

10 Military Press w/ Bar

Strength/Skill

A1. Bench Press – 4 x 3 building (no rest)

A2. Chin-up Holds – 4 x max effort (rest 30s)

A3. Hollow Position Hold – 4 x 30-40s (rest 60s)

METCON

Team WOD

50 Deadlifts (135/95#)

25 Hang Power Cleans

50 Front Squats

25 Shoulder to Overhead

*EMOM, stop to perform 4 burpees

Extra Work

gymnastic

14 min. Alternating EMOM (keep kip consistent)

E- 6-10 TTB

O- 6-10 C2B

olympic

Sotts Press: 5×5

Snatch Pull + Snatch: 2 @ 60%, 2 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 83%, 4×2 @ 86%

Press in Split: 5×5

Core

100 Weighted Sit-ups

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