1/20 WOD

J & J playday

warm up  – 200 meter r/r

2x      10 squats / press – PVC

10 rev wall climbs

10 good mornings – PVC

skillwork – snatch squat breakdown

WOD – 3 min AMRAP

15 HSPU

5 snatch squats   75/55

1 min rest then – 3 min AMRAP

10 HSPU

10 SS

1 min rest then – 3 min AMRAP

5 HSPU

15 SS

100 GHD

jan clallenge  – plank hold

1/19 WOD

Poindexter

warm up – 25 jumping jacks

2x   10 band pull downs

20 groiners

10 band chest flyes

skillwork – clean n’jerk breakdown

WOD – 5 clean n’jerk – bar or light

3 – cleans + 1 jerk  –  50%

3 – cleans + 1 jerk – 60%

3 – cleans + 1 jerk – 65%

3 – cleans + 1 jerk – 70%

2 sets 0f 3 cleans + 1 jerk – 75%

then : 1000 meter r/r

20 GHD – FULL

10 push press

50 Dubs

Jan Challenge – plank hold / stretch

 

1/16 WOD

Quads

warm up – 800 meter run

4-way stretches

skillwork – PVC/Bar snatch breakdown

WOD – 4 – 4min AMRAP

1 min rest between sets

1. 6 snatches   115/75

12 pull ups

2. 4 thrusters

100 meter sprints

3. 8 kb swings 32/24

16 GHD

4. 2 OH squats

10 HR push ups

Jan Challenge – 1 min plank hold