Brandon hitting two big PRs on New Year’s Day. Keep up the impressive work!

Saturday

Warmup: Coaches Choice

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WOD: For Time (30 Minute Cap)

Teams of 3 Athletes

3 Rounds of

40 HSPU’s

40 Chest to Bar Pullups

then,

30 Clean and Jerks 115/80#

30 Clean and Jerks 135/95#

30 Clean and Jerks 155/105#

30 Clean and Jerks 185/135#

30 Clean and Jerks 205/145#

30 Clean and Jerks 225/155#

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Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill

*7 am Sunday Funday - Everyone Welcome

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Monday

Warmup: 12 minutes

10 banded pull aparts

10 banded monster walks

10 banded deadlift

10 - 10 meter run

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Buy-in: OLY bar Good Mornings 3x10

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Practice: 10 minutes rope climb practice

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WOD: For Time

30 Pullups

400 meter run

15 DB Alternating Snatches 50/35#

800 meter run

15 DB Alternating Snatches

400 meter run

30 Pullups

Warmup: 10!

Calorie Row

Reverse Hypers

Ring Rows

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Strength: Bench 6!

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WOD: For Time

21-15-9 of:

Wall Balls 20/14#

Pushups

Then,

9-15-21 of:

Toes to Wall

Medball Cleans 20/14

Then,

21-15-9 of:

Wall Balls

Pushups

Make 2019 your year to step it up.

Warmup: 4 Rounds ~ not for time

250 meter row

40 foot bear crawl

20 med ball slams

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Stability: Bulgarian Split Squat: 4x10

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Strength: Back Squat 5x5

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WOD: Teams of 2 Athletes

15 minute AMRAP

1 - 10 meter run + 1 Burpee

2 - 10 meter run +2 Burpees

3 - 10 meter run + 3 Burpees

continue adding reps until time is called

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Endurance: Meet at YMCA Pool @ 6 am

1200 meter swim ~ for Time