Happy New Year Socialites!
2018 was a GREAT year! So awesome witnessing and being a part of all the major accomplishments that happened this year. Excited to see what 2019 will brung!
WODs For The Week of 07Jan- 13Jan:
Monday – 01/07/19
::Strength::
Shoulder Press 5×3
Shoulder (STRICT) Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
+ 5 x 10 V-ups Superset
::Conditioning::
#MileRunMonday 001
4RFT:
– 15 Box Jumps (30″/20″)
– 400m Run
*16 min Cap
Tuesday – 01/08/19
Hold The Squats
::Strength::
6×2 Pause Back Squat
*5 sec pause at the bottom.
Work up to something heavy for the day.
Log your heaviest successful lift.
Toasty Tuesday
::Conditioning::
1 Min Max Stations:
– Back Squat (135/95) *from the floor
– Kipping C2B Pull-ups *no butterfly
– HR Push-ups
– 1 min rest
X4
Log total reps.
#WeightliftingWednesday 002
01/09/19
10×1
E2M:
– 1 Hi-Hang Power Clean
+ 1 Hang Squat Clean
+ 1 TnG Squat Clean
+ 1 Push Jerk
*Form and Technique comes 1st.
Only increase weight if complex was PERFECT!
Road Trip
Thursday – 01/10/19
With A Partner
2RFT:
– 40 DL (225/155)
– 40 Wall Balls (20/14)
– 400m Run
– 40 Wall Balls
– 40 Bar Over Burpees
Scoring: Time
Pendlay Row + Strict T2B 5×5 Superset
Friday – 01/11/19
Pendlay Row for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
Superset w/5×5 STRICT T2B
Scoring: Load
Beach Cruisin
5ITR:
– 18/15 Cal Airdyne Sprint
Scoring: Time
Hang Power Snatch 7×1
Saturday – 01/12/19
Hang Power Snatch for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
*12 mins to establish
Scoring: Load
“Camille” w/Partner
“Camille” Beat the team Again Faster WOD 2
14 min AMRAP:
6 Snatch Complex (115/80)
6 Wall Climbs
1 Snatch Complex =
1 Power Snatch
+ 1 Hang Power Snatch
+ 1 Hang Squat Snatch
*Split work equally.
Partners can do singles/doubles of the complex or all 3 then switch.
Same with Wall Climbs.
SCHEDULE:
Mon – 5a/6:30a/8a WORK/9a/Noon/4:30p/5:30p/6:30p
Tues – 5a/6:30a/8a WORK/9a/Noon/4:45p KIDS/5:30p/6:30p
Wed – 5a/6:30a/8a WORK/9a/Noon/4:30p/5:30p/6:30p
Thurs – 5a/6:30a/8a WORK/9a/Noon/4:45p KIDS/5:30p/6:30p
Fri – 5a/6a/8a WORK/9a/Noon/4:30p/5:30p
Sat – 9a Team WOD
Sun – 9a Sunday Funday
#FFUKW
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