02/02/17

A. In teams of 2 complete, in a 20 minute cap:
15 rounds YGIG of:
1-2 Rope Climb // 5 Pull ups // 10 TOUGH ring Rows
10 OHS (40/30) // Dowel OHS squat @ slow tempo
10 T2B (24/20) // 10 V Up

B. In teams of 3-4 complete in 20 minutes:
1500m Row/Ski
20 Synchro Burpees 6″ reach
80 Push Press @ 50/35kg
1500m Row/Ski
80 Box jump overs

C. Mobility

01/02/17

A1. Front Squat @ 20×1; 2-4 reps; x4, rest 90
A2. Kipping Muscle Up; AMRAP; x4, rest 90
FOR THOSE WHO DON’T –
– Strict Pullup; AMRAP; x4 (if you have 5+ do below)
– Ring Dip; AMRAP; x4 (if you have 5+ do below)
– Ring Dead Hang False Grip Hold; ALAP; x4 (if you can hold this for +10 sec with good tech do below)
– Banded Assisted MU Tech

B. OPEN WORKOUT 11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches @ 35/25kg

30/01/17

A. Power Clean; 2 TnG EMOM x 10 – build as you go

B. FOR TIME

PERFORMANCE
10-8-6-4-2
Power Clean @ 80-90% PC 1rm
Burpee Box Jump @ 24″/20″

FITNESS
10-8-6-4-2
Deadlift (x2 – 20..16..etc)
Burpee Box Jump @ 24″/20″

C. Tricep Accessory Work

27/01/17

A1. CGBP @ 3010; 5-7 reps; x4, rest 60 sec
A2. DB Ext Rot @ 3010; 6-8 reps; x4, rest 60 sec
+
WRITE SCORES ON BOARD
OPEN WOD 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts @ 100/70kg
55 wall-ball shots
55-calorie row
55 handstand push-ups

25/01/17

A1. Front Squat @ 20×1; 3-4 reps; x4, rest 90
A2. Kipping Muscle Up; AMRAP; x4, rest 90
+
WRITE SCORES ON BOARD
7 min cap;
50 Push Press For time @ 50/35kg
*every time you drop the bar 5 burpees
+
rest 5 min
+
WRITE SCORES ON BOARD
7 min cap;
21-15-9
Power Clean @ 50/35kg
HR Pushup

/ACCESSORY
A1. WTD Ring Dip; 1-2 reps HEAVY; x4, rest 10 sec
A2. Kipping Ring Dip; AMRAP; x4, rest 2 min
B1. Pistol; AMRAP/Leg; x3, rest 2 min
B2. HS Walk Play; 3 min; x3, rest 2 min
C. L-Sit; 3 min accumulated afap