January 30, 2019

STRENGTH: 3 sets of,

10 x double KB reverse lunges

10 x seated DB shoulder press

10 x strict toes to bar

(rest 90 seconds)

WOD: For time,

50 x double unders

40 x wall balls

20 x kettle bell swings

30 x wall balls

15 x kettle bell swings

20 x wall balls

10 x kettle bell swings

10 x wall balls

5 x kettle bell swings

50 x double unders

OLYMPIC LIFTING

STRENGTH: A) Push Jerk: Work up to a heavy single, but not 1 RM

B) Clean Pull + Power Clean + Clean Pull + Clean (1+1+1+1) x 5 working sets

C) Clean & Jerk: Work up to a heavy single, but not 1 RM

WOD:  3 rounds

Farmers Carry x 100 m AHAP

Hand Stand Hold x 60 sec (must accum. if cannot hold unbroken)

Hollow Rocks x 12