1/18/2018

1/17/2018
January 16, 2018
1/19/2018
January 18, 2018

W.U. 5 Min Individual

Group W.U.:  20 Min ROM W.O.D

Skill:  10 Mins 

*Skill transition from Ring Row to Ring Dip through Hip Drive (Muscle Up)

W.O.D 10 Min AMRAP of

  • 15 x Air Squats
  • 10 x Situps
  • 5   x Hollow Ring Rows

**Wear a 20/14 Weight Vest if you have one

AUX:  3 sets of 15 Good Mornings with 75/55 off rack

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OLY Group:

  • Power Snatch + OH Squat: 60% 3+3(1), 65% 3 + 3 (2), 70% 3 + 3(2)
  • Power Clean + Power Jerk:  60% 3 + 3, 65% 3 + 3 (2), 70% 3 + 3 (2)
  • Pause Back Squat: 65% 3 x 3 (Pause for 3 sec in the bottom of the squat)
  • W.O.D (skill and WOD if time permits)