Monday 1/12

Skill:

Thruster

WOD:

"Running Fran"

21-15-9

Thruster @ 95/65

Pull ups

*run 400m after each set

Friday 1/9

Strength:
Bench Press 7 x 3 climbing
Weighted or strict pull ups 5-5-3-3-3-3

Wod:
AMRAP 15
5 wall walks
10 ring dips
20 back squats 115/75

NBCF competitors
WOD 135/95

Chris Isenblitter 500m row

Thursday 1/7

Strength:
Hang clean and jerk

Wod:
3 RFT
50 double unders
10 clean and jerk @ 135/95

NBCF competitors
WOD @ 155/105

Wednesday 1/6

Strength:
Core

Wod:
4 rounds each for time
500m row
These are Max effort sets, empty the tank on each
Rest as needed

Tuesday 1/6

Strength:

Back squat 3 x 5 heavy as possible across

WOD:

Amrap 20

"Cindy"

5 pull ups

10 push ups

15 squats

Or

"Mary"

5 HSPU 

10 pistols

15 Pull ups

Monday 1/5

Skill/strength
Emom 12
Odd: speed deadlift x 3 climbing
Even: handstand hold 10 - 30 sec

Wod:
3rft
15 deadlift @ 185/135
25 wallballs

NBCF competitors
WOD 225/155

Friday 1/2

Strength:
Back squat 10 x 1 climbing

WOD
AMRAP 15
20 one arm dumbbell snatches
200m shuttle sprint

Ladies crushing handstand push ups