Tuesday, January 18
Strength (all athletes)
3 RF-ME: Alternating Front Rack Reverse Lunges, Horse Stance Holds, and Strict Pronated Pull-ups
3 rounds for max reps of:
16 Alternating Front Rack Reverse Lunges, pick load @30X1
Rest 15 secs
Horse Stance Hold, 1:15
Rest 15 secs
max rep Strict Pronated Pull-ups, 1 min
Rest 1:30
Rebuild option (in lieu of WOD)
3 RFQ: Turkish Get-ups, Cobra Peel Offs, and Jefferson Curls
3 rounds for quality of:
4 L/4 R Turkish Get-ups, pick load
Rest 45 secs
6 Cobra Peel Offs (hold for 10-12 sec)
Rest 45 secs
5 Jefferson Curls, pick load @4442
Rest 45 secs
WOD:
5 RFT: Double Unders, Wall Balls, and Chest-to-bar Pull-ups
5 rounds for time of:
40 Double Unders (80 Single Unders)
20 Wall Balls, 20/14 lbs
10 Chest-to-bar Pull-ups (Bent Over Rows)
XT Strength:
Bench Press 5x5
Clean 5x5
3RFQ
Speed Skaters x 20 (bound and stick)
Flutter Kicks x 1 min (accumulate)
Good Mornings x 8-12