Jan 30

Jump to 19:30 to see him do today's WOD unbroken.

Strength

4 x 2 Push Press + 1 Push Jerk

MetCon

100 Pull Ups for Time

or 

10min AMRAP

Jan 29

Strength

4 x 2 Front Squat

(Heavy / Attempt a set or more at previous 1RM weight)

MetCon

5 Rounds of:

5 Power Clean (185#/105#)

10 Box Jump (30"/24")

Jan 28

Get used to holding yourself to a standard for each workout and exercise. 

Strength

Heavy Single - Overhead Squat

MetCon

Open WOD 11.4

10 min AMRAP

60 Bar Facing Burpee

30 Overhead Squat (120#/90#)

10 Muscle Up

Jan 25

A. Max - Clean and Jerk

B1. 3 x 15-20 Hip Ext

B2. 3 x 10e KB Single Leg RDL

Jan 24

This should be the bottom position of your air squat. Try to achieve an upright torso, weight in heals, and knees pressed out every time you squat. This includes the squats you do during warm up. The better your air squat gets the better your wallballs, cleans, front & back squats, OHS, snatches and thrusters get...did I leave anything out?

Endurance

4 x 400m Run (3 min)

Cash Out

Bottom to Bottom Tabata Squat

Jan 22

Strength

Max - Weighted Pull Up

MetCon

21-15-9

Handstand Push Up

Pull Up

Weighted Sit Up

Jan 22

Chris L. at the State Weightlifting Meet.
Snatch 101kg (222.2lbs) and Clean & Jerk 120kg (264lbs) in the 69kg (152lbs) weight class.

Strength

Max - Push Press

MetCon

4 Rounds of:

200m Run

12 KB Swing

12 Box Jump