31-1-17

Power/Skill: STO & MU

12 min AMRAP:

odd minutes: 3, 4 or 5 power jerk
even minutes: 1, 2 or 3 ring muscle ups*
* scale to 6 or 5 or 4 CTB pull-ups
A: 165/108
I: 135/93
R: 115/73
WOD: “15.5″

27-21-15-9 reps for time of:

Row cals
Thrusters (95/63)

30-1-17

Strength/Skill

Max Row Calories in 3 minutes
Max Abmat Situps in 3 minutes
WOD

“Cindy”
AMRAP in 20 minutes:
5 Pullups
10 Pushups
15 Squats
or
“Mary”
AMRAP in 20 minutes:
5 Handstand Pushups (head to floor)
10 Pistols
15 Pullups

24-1-17

Strength/Skill

Core Circuit
Stability Ball Stir the Pots
Bird dogs
Side Plank Left
Side Plank Right
Dead Bugs
Conditioning

10 sets:
30 seconds Jump Rope
30 seconds Backwards Sled Pull
30 seconds Rest

16-1-17

Strength/Skill

DB Overhead Single Arm Carry
5 x 40yds (20yds each arm and increase weight each set)
WOD

4 x 4 minute rounds (like Fight Gone Bad) for reps:
Min 1 – Pullups
Min 2 – Pushups
Min 3 – Abmat Situps
Min 4 – Rest
There is no transition time between movements