WORKOUTS 1/29-2/3

Next week we go back to Front squats for load and then TEST 1 RM!

MONDAY

Metcon

Score Rounds and Reps

AMRAP 12

20 Handstand push ups

25′ DB Walking lunges 2×50/35

20 Wall Balls 20/14

25′ DB Walking lunges 2×50/35

Gymnastics

Muscle-ups

4 Sets
1-5 Reps
Rest 2 Mins

TUESDAY

Weightlifting

Split Jerk

12×2
From the deck!
Warm up to 70-80%
Stay at same weight for all sets
2 Singles
Every 2 mins

WEDNESDAY

Metcon

Score Rounds and Reps

AMRAP 24

5 Power Cleans 155/105

10 Push Jerks 155/105

20 Pistols

30 Situps

400M Run

THURSDAY

OPEN GYM OR

Metcon

Score Checkmark

5 Rounds

15 Sit up

15 Push up

200M Run

Weightlifting

1Power snatch + 2Hang power snatch

FRIDAY

Metcon

Karen

For Time:
150 Wall-Ball Shots, 20# / 14#

TC 12

Gymnastics

Handstand Walk

EMOM 7
25′ Handstand walk

SATURDAY

OPEN GYM 8:15am- Skill & Strength only

TEAM WOD 9:15am

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