Week 5: 30 January - 3 February

Monday, 30 January

Skill: Double Under/Rowing Form

WOD: 5 RFT
250m row
50 DU
200m run


Tuesday, 31 January

Front Squat
10-5-3-2-1-1-1RM

WOD: 15 min AMRAP
12x Double KB Squat
12x T2B
12x KB Swing
12x Burpee Pullup

Midday class, bringing the heat! 

Wednesday, 1 February

Strength: 5 Rounds, on the 90 sec; alternating between

6x Bulgarian Split Squat (each leg)

12x Box Jump

WOD: 4 RFT

200m run

20m walking lunge w/plate overhead

15x Burpee Box Jump

20m walking lunge w/plate overhead

Thursday, 2 February

Strength: Strict Press

10-5-3-2-1-1-1RM

WOD: 4RFT

10 cal row

20x Wallball shots

10 cal row

20 slamballs

$$$Cash Out$$$

3x 10 bent press (each side)

PM class on the right, crushed it! 

Friday, 3 February

Skill: HS Skill: 3 Rounds, 40 sec work/20 sec rest

min 1: hollow hold to superman

min 2: handstand weight shift/shoulder taps

min 3: slow bar Kip

min 4: wall-facing handstand hold/handstand walk attempt

WOD: AMRAP 20 min

'Cindy'

5x pullups

10x pushups

15x air squat

or

'Mary'

5x HSPU

10x Pistol Squat

15x Pullups