18
Jan
Monday
SKILL
Row 500 m
then…
1 Rounds of
20 Alternating Single Leg Hip Bridges
20 Mountain Climbers
20 Jumping Jacks
20 Walking Lunges
20 meter Bear Crawl
20 PVC Good Mornigs
20 Air Squats
STRENGTH
Deadlifts (use the same weight from last week)
5 @ 40%
5 @ 50%
5 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%
(15 min cap)
WOD
7 Rounds ea for time:
3 Muscle Ups (rings or bar)
6 Power Snatches
30 DU’s
9 Burpees
REST 1 min
L1 – 75/55-45, 80 Single, 9 Dips (box or bench), 5 Rounds
L2 – 95/65 – 20 DU’s, 9 Dips (matador or rings)
L3 – 115/75
(27 min cap)