Gym medium
Hi-5

“Hi-5” For time: 60 Push Press (95/65), partner “rests” in a plank 50 Front Squats (95/65), partner “rests” in a squat 40 Front Rack Reverse Lunges (95/65) 30 Box Jump Overs (24/20) 20 Hi-Five Sit ups Partners must Hi-5 every time they transition the barbell. Except during the sit ups, only one partner is working at a time. Each partner will perform 20 sit ups, otherwise partition reps as desired.

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Push Press 5x3

Push Press 5x3 Use the same weight for each set. Rest as needed between sets.

Push Press 5x3, across (2.5-5 lbs heavier than 1/12/17)

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Nothing assigned for January 19, 2017

Deadlift 7-7-7

Deadlift 7-7-7 Use the heaviest weight you can for each set. Rest as needed between sets.

Use hook grip. No belts. Each jump should be weights for the WOD.

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AMRAP 1

AMRAP 3 mins w/ Buy-in: Double Unders, Deadlifts and Burpees

In 3 mins do: 75 Double Unders then in the remaining time, AMRAP of: 15 Deadlifts, 225/155 lbs 15 Burpees

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AMRAP 2

AMRAP 3 mins w/ Buy-in: Double Unders, Deadlifts and Burpees

In 3 mins do: 75 Double Unders then in the remaining time, AMRAP of: 10 Deadlifts, 275/185 lbs 10 Burpees

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AMRAP 3

AMRAP 3 mins w/ Buy-in: Double Unders, Deadlifts and Burpees

In 3 mins do: 75 Double Unders then in the remaining time, AMRAP of: 5 Deadlifts, 315/225 lbs 10 Burpees

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Black Box Barbell

Lifting: Muscle Snatches and Overhead Squat (Bottom Pause)s

Muscle Snatch 3-3-3, using heaviest weight per set Overhead Squat (Bottom Pause) 1-1-1, using heaviest weight per set

Muscle Snatch + Overhead Squat (3sec pause in squat) 3x(3+1) 25-45kg

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Black Box Barbell

Lifting: Power Snatches and Overhead Squat (Bottom Pause)s

Power Snatch 2-2-2-2-2, using heaviest weight per set Overhead Squat (Bottom Pause) 1-1-1-1-1, using heaviest weight per set

Power Snatch + Overhead Squat (3sec pause in squat) 2x(2+1) 60%, 1x(2+1) 65%, 2x(2+1) 70%

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Black Box Barbell

Back Squat 5-5-5-5-5-1-1-1

Back Squat 5-5-5-5-5-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

Back Squat 5x5 75% of 5RM +2/3kg, 3x1 building up

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Nothing assigned for January 19, 2017


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