04January2016 – Monday

A. Strength – Clean and Jerk: 4×2
*Work to a heavy double for the day. Drop and reset after each Jerk

B. WOD – 3RFT:
18 Cal. Rowing
18 Thrusters (95,65)

C.Extra – Hand Stand Pushup Progressions

05January2016 – Tuesday

A. Strength – Bench Press: 5×5
*Climbing

B.WOD – 12min. E3MOM:
45 DU’s
15 Hang Power Cleans (95,65)
12 TTB

C.Extra – Stretch

06January2016 – Wednesday

A.Strength – OHS: 5×3
*Work to a heavy set

B. WOD – 14min. AMRAP:
25 Wallballs (20,14)
15 Box Jumps (24,20)
3 Rope Climbs

C. Extra – Open Prep:
2x 4min. AMRAP: 750/500m Row
*Max MU’s or C2Bin remaining time
*Rest 3min. between each AMRAP

07January2016 – Thursday

A.Strength – Stone to Shoulder Technique

B. WOD –“Partner Row Challenge” EMOM:
Min.1- Part.1 row 10cals. Part.2 10 Abmat Situps
Min.2- Part.2 row 10cals. Part.1 10 Abmat Situps
*Add 1 cal. every round until failure

C.Extra – Stretch

08January2016 – Friday

A. WOD – “Helen” 3rds:
400m Run
21 KBS (53,35)
12 Pullups

B. Extra – Back Squat: 2×10