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Thursday 01FEB18

1/31/2018

S/T
A. Superset 4 rounds:
6/leg BB single-leg deadlifts
:60 rest
8-12 BB bent-over rows
:60 rest
8-12 DB supine bicep curls
:15 rest

WOD
Buy-in: 100 DUs/2 mins of attempts

5 rounds for time:
15 deadlifts (135/95)
10 T2B
5 shoulder-to-OH

Cash-out: 100 DUs/2 mins of attempts

Wednesday 31JAN18

1/30/2018

S/T
A. Superset 4 rounds:
3-5 strict pullups with knee tuck hold (sc: 8 scap pullups with knee tuck or dead-hanging knee tuck)
:60 rest
12 L-sit situps
:60 rest
ME or :60 chest-to-wall handstand hold
:30 rest

WOD
4 rounds for reps:
30 sec on/30 sec off

OH Squats (95/65)
Cal Row
Situps
Burpees over the Rower

Tuesday 30JAN18

1/29/2018

S/T
A. Strict Press
4x4 @ 75-80%

B. Push Jerk
3x10 @ light weight (practice speed under the bar and resetting quickly/cycling)

WOD
(Score is total reps)

4 min AMRAP
5 HSPU (sc: 3 wall walks)
10 V-Ups
15 Air Squats
2 min rest
3 min AMRAP
10 USA KB Swings (24/16kg)
10 Goblet Squats
2 min rest
2 min AMRAP
burpees

Monday 29JAN18

1/28/2018

S/T
A. Back Squats
5x6 @ 75%

B. (if time remains)
OH Squat mobility (w/EBB or PVC)
2x8-12 facing a wall

WOD
24-21-18-15-12-9-6-3

DB Snatches (per side)
Box Jumps

Saturday 27JAN18

1/26/2018

WOD
Team WOD- taken from Crossfit Recursive

2 Rounds
In teams of 3 with a running clock:

0:00-3:00 (12:00-15:00)
Team member 1: 20 KBS (28/20kg)
Team member 2: Hold bottom of squat
Team member 3: Rest
Rotate as many times as possible
3:00-6:00 (15:00-18:00)
Team member 1: 20 T2B (sc: hanging knee raises)
Team member 2: Handstand hold (sc: plank on hands)
Team member 3: Rest
Rotate as many times as possible
6:00-9:00 (18:00-21:00)
Team member 1: 20 pushups
Team member 2: Hold side plank on forearms (can rotate b/w sides)
Team member 3: Rest
Rotate as many times as possible
9:00-12:00(21:00-24:00)
Team member 1: 20 thrusters (95/65)
Team member 2: Hang from bar
Team member 3: Rest
Rotate as many times as possible

Friday 26JAN18

1/25/2018

S/T
A. E2MOM for 10 minutes
3-5 strict pull-ups/box-assisted pull-ups

B. Forearm Plank
2 x fatigue, add a plate to the back if predicted time>1 min

WOD
Open Workout 16.1 (slightly modified for a Kraken-sized gym)

RX:
20 Min AMRAP
10 OH reverse lunges (95/65)
8 burpees
10 OH reverse lunges
8 C2B pull-ups

Scaled:
20 Min AMRAP
10 front-rack reverse lunges (45/35)
8 burpees
10 front-rack reverse lunges
8 jumping chin-over-bar pull-ups

Thursday 25JAN18

1/24/2018

S/T
A. Split Jerk
1-1-1-1-1 (build to a heavy 1 rep)

B. Tabata: Handstand Holds (sc: 1 wall walk every 20 sec)

WOD
for time:

800m run
600m row
400m run
200 single-unders

Wednesday 24JAN18

1/23/2018

S/T
A. Bench Press
4x8 @ 70% of 1RM

B. Pushups/Weighted Pushups/Incline Pushups
4 x fatigue, aiming for 8-12. 2 mins rest b/w sets

WOD
7 RFT

3 Deadlifts (275/185)
4 Pistols/leg
5 K2E
15 D.Us (sc: 15 Mtn Climbers/leg)

Tuesday 23JAN18

1/22/2018

S/T
A. Partner Plate-Handoff Drill
2 sets of 10 arms-forward squats, with and without plate
www.facebook.com/crossfit/videos/10154998229687676/

B. Front Squat
Build to a heavy 3 rep

WOD
AMRAP 11 mins

50 Wall Balls
40 RKBs (24/16kg)
30 T2B
20 Pushups
10 HSPU

(if you finish 1+ round before the AMRAP is over, you must complete the WOD with 50 more wall balls, not for time. Add the 50 to your total reps/score.)

Monday 22JAN18

1/21/2018

S/T
A. Double-Under Practice/Drills

B. Record max reps for a minute each of:
Hang Power Cleans (50-60% of 1RM Power Clean)
Double-Unders
Cal Row/AD
Burpees

WOD
10-9-8-7-6-5-4-3-2-1 reps of each

Power Clean (135/95)
Burpees

15 min cap

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