MONDAY 07 JANUARY 2019
MON 07
FOR TIME
30 BURPEE (TO TARGET)
20 PRESS UP
10 BAR MUSCLE UP
20 PRESS UP
30 BURPEE (TO TARGET)
TARGET: 11 MINUTES OR LESS
TUESDAY 08 JANUARY 2019
TUE 08
AMRAP 12
20 DOUBLE UNDER
1 POWER CLEAN
20 DOUBLE UNDER
2 POWER CLEAN
CONTINUE TO
20 DOUBLE UNDER
10 POWER CLEAN
TARGET: UNBROKEN SETS
WEDNESDAY 09 JANUARY 2019
WED 09
EMOM 40
MIN 1 – 12/15 CAL BIKE
MIN 2 – 30 SEC HANDSTAND HOLD
MIN 3 – 50 DOUBLE UNDER
MIN 4 – 30 SEC L SIT HOLD
THURSDAY 10 JANUARY 2019
THU 10 -OPEN GYM- SKILLS STRENGTH ACTIVE RECOVERY MOBILITY PAIN STORM -AEROBIC CAPACITY- 6 ROUNDS 15 CAL @ 58 RPM 10 CAL @ 68 RPM 10 CAL @ 78 RPM 15 CAL @ 63 RPM -ENDURANCE TRAINING- (LONG AND LIGHT) 2 ROUNDS 60M WAITER WALK RIGHT SIDE 400M SANDBAG SHOULDER CARRY 60M WAITER WALK LEFT…
FRIDAY 11 JANUARY 2019
FRI 11
HERO WOD FRIDAY
‘CHRIS KYLE’
3 RFT
40 KETTLEBELL SWINGS
40 BOX JUMPS
40 THRUSTERS
40 ELEVATED PRESS UPS (FEET ON BOX)
TARGET: COMPLETION
SATURDAY 12 JANUARY 2019
SAT 12 1000-1200
-TEAM WOD-
IN TEAMS (2)
AMRAP 20
5 CLEAN AND JERKS
7 PULL UPS
30 DOUBLE UNDERS
*YOU GO I GO FORMAT
*NEXT ROUND CAN START ONCE PARTNER HAS COMPLETED PULL UPS