Monday 15Jan18
A1. DB RDLs w/ pauses at knees on both directions 3×8-10
70-70-70
A2. BB Push Press 3×4-5 @80%
185-205-215
A3. SL Pallof Press 3×10*scale to double leg (red bands)
B. 10 min AMRAP:
10 WBS
10/5 pull ups
9
Tuesday 16Jan18
A1. BS: 5×4 *start around 70/75% and climb off of feel
315-335-335-335-335
A2. Ring Rows 5×5-6 *make these hard, scaps engaged first
6-6-6-6-6
B. Conditioning:
50-40-30-20 cals
25 Sit Ups
17:07
C. kb plank pull throughs 4×8-10/side
Wednesday 17Jan18
A. PC+HPC+HC *every 90 secs x6 rounds
205-215-225-245-260-275xxx
B. CrossFit Open 11.2
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155/100)
12 Push-ups* hand release
15 Box jumps (24/20)
6 + 27
Thursday 18Jan18
A. 15 minutes:
20-30 sec RBM
30-45 secs side lying back stretch/sec *leg on foam roller optional *kb optional
15 half froggers/side
10 side steps (up and over and band) *band should be mid thigh in rack if possible
B. 18 min AMRAP:
10-15-20 cals, row/ski/ab
10-15-20 cals, row/ski/ab
100ft single arm kb front rack carry/side
example:10-10-carry-20-20-carry-30-30-carry-10-10-carry-…
1 + 2/3
C. ROMWOD
Friday 19Jan18
A. FS E2MOM: 4-5 heavier reps x4 rounds
285-295-305-315
B. 4 Rounds (0,6,12,18):
10 no push up burpees
15/12 cals, row
10 C&J (115/80)
15/12 cals, AB
*Offset (3,9,15,21)
**Consistent efforts
4:02-4:02-4:01-4:00
C. 3 Rounds:
50/30ft seals walks
5 TGUs
*scale to 1/2 TGU
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