Thursday's Announced for January

Howdy Folks,

We said we'd post the Thursday WODs for the month so you could plan your schedules accordingly, if you choose to come to Thursdays.  Here's is the list of Thursdays, including tomorrow:

January 3rd

Skill/Strength:  Weighted GHD Work

WOD:  "Incredible Hulk"

20 min AMRAP of 5 reps of the following at 115/70

Deadlifts

Hang Cleans

Front Squats

Push Press

Back Squats

REC:  3x15 Heavy Grapplers

 

January 10th

Skill/Strength:  Clean Ladder

WOD:  9-7-5

Heavy Thrusters and Muscle Ups

REC:  Partner, shared burden mile

 

January 17th

This one is more of a pure power lifting day

Bench Press 12x2 (banded, chains or regular depending on level)

Bent Over Row 5x5 (banded, chains or regular)

Accessory Moves:  Banded Pull-Aparts and Pull-Overs

 

January 24th

Skill/Strength:  3x500 M Row w/ Arms Only, (1:1 work:rest)

WOD:  "Strictly Speaking"

21-15-9 (No timer)

Sumo Deadlift (255/185)

Strict Chest-to-Bar Pull Ups

Sprint 400 Meters

Rest 3 minutes between rounds

REC: TBD

 

January 31

WOD:  "No Easy Day"

A combination of elements from 10 different Hero WODs that have all been dedicated to Navy Seals.  Show up to find out what it is.  It's a very challenging chipper.