2215 Tuesday 1/8/2019

A
2 min Ride/ Row
3 Rounds
15 Heavy Russian KB Swings
10 Single Leg Hip Bridge
5 High BJ
(10 min)

B
Tempo Front Squats
4x4
*4040 - 4 secs down, no pause, 4 sec up, no pause
(15 min)

C
3 Rounds
15 snatch (95/65)
15/12 cal bike/ski
then 3 Rounds
15 WB
15 T2B
(20 min)

D
3x20 partner leg throws
(5 min)

2214 Monday 1/7/2019

A
12 EMOM
Min 1: Run 1 lap
Min 2: 15 Russian Swings
Min 3: 10 Shoulder Taps or :20 HS hold on wall

B
Hand Over Hand Sled Pull
5x50' Lengths
*Focus on keeping core tight and using your arms and lats to pull. Try not to heave.
(15 min)

C
"Diane"
21-15-9
DL (225/155)
HSPU
*10 min Timecap

D
5 EMOM
Max L-Sit hold

2219 Saturday 1/5/2019

1
10 min Ride, Row, Ski or Run
3 Rounds
1 Length Broad Jumps
1 Length Walking Lunges

2
1 Squat Clean + 1 Hang Squat Clean + 2 Front Squats + 1 Jerk
Work to Heavy

3
Partner WOD
Alternate Rounds
40 Rounds
1 Bar Muscle Up
3 Strict HSPU
5 Wall Balls (11' or Heavy)
*Compare to 11/11/2017