WORKOUT OF THE DAY – 1/29/17
Sunday, January 29th 2017 Closed – Rest Day
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Sunday, January 29th 2017 Closed – Rest Day
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Saturday, January 28th 2017 1. Conditioning For time: 30 Pull-ups 30 Overhead Squats (95/65#) 20 C2B 20 Overhead Squats (135/95#) 10 Muscle-ups 10 Overhead Squats (185/135#)
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Friday, January 27th 2017 1. Conditioning 4 RFT: 10 Thrusters, (95/75#) 15 TTB Then… 3 RFT: 10 Power Cleans, (115/95#) 15 Strict HSPU 2 RFT: 10 Front Squats, (135/115#) 15 Bar Facing Burpees
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Thursday, January 26th 2017 Conditioning For Time: 42 Wallballs 21 Power Snatches 95/65 30 Wallballs 15 Power Snatches 18 Wallballs 9 Power Snatches Midline Ab Trifecta
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Wednesday, January 25th 2017 Skill Work Double-Unders Conditioning For Time: 5 Rounds of Cindy 30 Thrusters (95/65#) 5 Rounds of Cindy
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Tuesday, January 24th 2017 1. Snatch 65%/2 70%/2 75%/2 80%/1 85%/1 90%/1 2. Conditioning 2 rounds – 1 minute rest between rounds Burpees Goblet Squats (53lb/35lb) Kettlebell (KB Swings (53lb/35lb) Box Jump Overs (24/20) Done like Fight Gone Bad (1 minute at each station, move to next station as fast as possible for next minute
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Monday, January 23rd 2017 1. Clean Pull 95% 3X4 2. Front Squat 80% 5X4 3. Conditioning For time: 7-6-5-4-3-2-1 Deadlifts (405/285#) (315/205#) (225/135#) Muscle-ups/C2B/PULL-UPS
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Sunday January 22nd 2017 Closed – Rest Day
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Saturday January 21st 2017 1. Conditioning AMRAP 4 “Fran” 21-15-9 Thrusters (95/65#) Pull-ups Rest 4:00 AMRAP 4 “Diane” 21-15-9 Deadlifts (225/155#) Handstand Push-ups Rest 4:00 AMRAP 4: “Grace” 30 Clean & Jerks (135/95#)
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Friday January 20th 2017 1. Snatch Pull (95%/3)4 2. Overhead Squat (80%/4)5 3. Conditioning “Nasty Girls” 3 RFT: 50 Air Squats 7 Muscle-ups/10 C2B/14 Pullups 10 Hang Power Cleans (135/95#)
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