Monday, 1-6-13

Christmas Party tonight @ 7PM. No classes Sunday! 5 Sets for max reps: 1 Min – Push Ups 1 Min – Weighted Sit Ups 25/15 1 Min – Air Squats 1 Min – KBS 53/35 1 Min – Overhead plate reverse lunges 25/15 2 Min – REST

Strength/Skill – Find your 1 RM – 3 Position Clean 5 x 1. Mid-thigh, Below the knee, Floor “Cindy” 20 min A.M.R.A.P. 5 – Pull-ups 10 – Push-ups 15 – Squats

Strength/Skill – Snatch Grip Dead lift + Hang Snatch x 5…..Squuuuuuuat Snatch. 5RFT with a 20min cap 10 strict knees-to-elbows 20 one-legged squats, alternating 30-foot handstand walk

Strength 6×6 alt Plank rows *See Hannah for instructions* WOD 7 RFT- 6 Alt. Pistols 9 Push Press 115/85 12 Box Jumps 24″/20″

Open competitiors – Mobilze, Strategize, (conceptualize and visualize) and light aerobic conditioning Strength/Skill -Back Squat: 4X5@80%,­ quick up and down with no pause every set – rest 2:00 7 minute AMRAP of: 5 Box Jumps 30/24″ 3 Cleans (any style) 185/135#

Strength/Skill Floor press 3×5 On the minute for 12 minutes: Power clean, Front squat with pause at the bottom, Clean (weights 2/3 of rm clean – check your folder) 6 min Tabata: Abmat sit-ups and Kettlebell swings 53/35