Wednesday 01/29

Body Armor -

Every 2:00 x 3 Sets

• 12 DB Tricep kick backs

• Max banded tricep pull downs

1:00 Rest

1:00 Side Plank (R)

1:00 Side Plank (L)

1:00 Rest

Every 2:00 x 3 Sets

• 12 DB Bicep curls

• Max banded bicep curls

WOD - 3RFT

• 500m Row

• 12 Lateral Burpees

• 9 Deadlifts (275/185)

Tuesday 01/28

The CrossFit Open is coming up very quick!!! More info coming out soon with our CFU intramural style Open!

Not sure what the CrossFit Open is? Check out more info games.crossfit.com

Strength - Every 2:00

• 5-4-3-2-1 Power Cleans

• Unbroken sets, begin ~ 65% and build based off feel

WOD - 12 min AMRAP

2-4-6-8….

• Power Clean & Jerk(135/95)

• Box Jumps (24/20)

Monday 01/27

Body Armor - ALT OTM x 10 mins

• 8-10 Strict Pull ups

• 10 Kneeling DB Press ea. arm

WOD - For Time

Buy in : 1,000m Row

5RDS

• 15 Push Ups

• 20 Sit ups

• 25 Air Squats

Buy out : 1,000m Row

Friday 01/24

Strength Day

Part 1 - Every 2:00

• 10 x 3 Back Squats

• @ 80% of 1RM or 5-10lbs heavier than last week

Part 2 - OTM x 10

• Sets 1 - 5 = 2 Snatches

• Sets 6-10 = 1 Snatch

• Build based off feel

Thursday 01/23

Strength - OTM x 8

• 1 Power Clean

• build based off feel

WOD - 15 min AMRAP

• 30/24 Cal Row

• 20 Sit Ups

• 10 Hang Power Cleans (105/75)