Monday Jan 28th - Saturday Feb 2nd

Monday 1/28/19

Strength Day:

Snatch drills and heavy day:
Snatch 2-2-2-2-2





Tuesday 1/29/19
Skill Work:
Ring Muscle Ups
Muscle Up Transitions
Glide Kips 
Use this opportunity to practice new drills!

WOD:
4 RFT

Row 500m
10 x HSPU
2 x legless Rope Climbs

20 Min Cap

**Scale HSPU to pikes from box or DB Press**
**Scale legless rope climbs to regular rope climbs or 3:1 rope pulls from ground**


Wednesday 1/30/19:

Strength:
Bear Complex (5 rep)

Conditioning:
9Min AMRAP
2 x Deadlift 275/185
4 x Ring Muscle Ups
60 x douple unders




Thursday 1/31/19:

Practice:
Pose-Running Drill

Conditioning:
30Min Amrap
400m Run
Work to Rest Ratio 1:1 after each 400m run

*Score total laps*

Extra Credit: Practice Double Unders


Friday 2/1/19: 

Strength:
Overhead Press (strict) 3 x 5
Superset with Chin Ups (add weight if possible)

WOD:

Fight Gone Bad (retest!)
2 rounds of:

1 minute max wall balls 20/14
1 minute max SDHP 75/55
1 minute max box jumps 24/20
1 minute max push press 75/55
1 minute max row for calories
1 minute rest





Saturday 2/2/19: 

Wod:
"Filthy Fifty"
50 Box Jumps 24/20
50 Jumping Pull-ups
50 American KB Swings 53/35
50 Walking lunges
50 Knees to Elbows
50 Push Press 45/35
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Under