Announcements
Please check your emails. You should have received login instructions to set up your Wodify account. This is our new software where you’ll be able to do everything from track your workouts to buy things in the pro-shop. Please follow the steps so we can start the transition ASAP.
Warmup
2 rounds
10 SA thrusters w/KB – left then right
10 bootstrap stretches w/twists
10 tin soldiers
10 KBS
10 spidermen
Mobility
Any extra mobility needed based on the strength you plan on attacking
Strength
Make up a strength you missed this week.
Monday: Front squats – 3 EMOM for 8 min @70-75%; build if you want
Tuesday: Power clean – find a heavy single
Wednesday: Push press – work up to a heavy single
Thursday: Partner complex – 1 full snatch + 1 hang snatch + 1 OHS; build together
Saturday: Superset – Tough Cindy
5 rounds
5 weighted pull-ups
10t single arm DB presses
15 weighted sit-ups
WOD
“Track Star”
30-20-10
Thrusters (95/65#)
400m run after every round
*no rowing, dress to run
Challenge
Enjoy the rest of your weekend. See everyone Monday for our first full week of 2016!
