6 January 2016 6 January 2016
Wednesday 6 January 2016 '6 January 2016'

kristaWe will be closed Thursday, after yoga, for a coaches meeting.

Level 2

1. Strength
EOMOM for 10 minutes (5 rounds)
6 Front Squats
Start around 60-65% and work up if can continue to hit clean reps.

2. Primer
AMRAP 5 minutes
40 Double-unders
10 OHS 75/55lbs

3. Met-Con
‘Elizabeth’
21-15-9
Squat clean 135/95lbs
Ring dip

4. Extra
For time:
100 Calorie row
Rest 1 minute
80 KB swings 53/35lbs
Rest 1 minute
60 CTB pull-ups
The 1 minute transitions are built in to nudge you towards larger sets. Hold on as long as possible.

Then, depending on your weaknesses, choose ONE of the following:

5a.
3 Rounds
Run 200m
21 Lateral bar burpees
Run 200m
Rest 2 minutes

5b. Partner Gymnastics
With a partner, switching anytime:
5 Rounds
30 Toes to bar
120 Double-unders

Level 1

1. Strength
EOMOM for 10 minutes (5 rounds)
6 Front Squats
Start around 60-65% and work up if can continue to hit clean reps.

2. Primer
AMRAP 5 minutes
40 Double-unders
10 OHS 75/55lbs

3. Met-Con
21-15-9
Squat clean 115/80lbs
Ring dips

Level 1

1. Strength
EOMOM for 10 minutes (5 rounds)
6 Front Squats
Start around 60-65% and work up if can continue to hit clean reps.

2. Primer
AMRAP 5 minutes
80 single-unders
10 goblet squats 53/35lbs

3. Met-Con
21-15-9
power cleans 95/65lbs
bench dips

Be Sociable, Share!