(479) 644-8108

Monday January 29

WOD

BB/Strength

Every :90 seconds x 15 complete 1 lift of
Clean & Jerk P/S/S climbing in wright ea lift

Conditioning
For Time
"Grace"
30 Clean & Jerks 135/95
Time cap 10:00

Scale loads as needed

Sunday January 2

”Open Test”
AMRAP 20:
50 Wallballs (20/14)
50 Double Unders
40 GS Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees **Open Standards
20 Cleans (145/100) P/S/S
20 Jerks (145/100)
10 Snatches (145/100) P/S/S
**10/7 Muscle-ups Ring or Bar
**20 Ring Rows + 20 Dips

Scale Loads/Movements as needed

FX
40 Wallballs
40 II Unders or 80 singles
30 GS Box Jumps
30 TTB/KR/SU
20 Pull Ups
20 Burpees
15 Cleans
15 Jerks
15 Box Dips

Friday January 26th

2018 Open Prep
This Saturday at 10 am several coaches will be on hand for a gymnastics clinic. We will run for a couple hours covering pull up, butterfly pull up and MU efficiency.

WPD
BB/Strength
Bear Complex
1 Deadlift + 1 Hang Clean + 1 Front Squat + 1 Thruster +1 Back Squat + 1 Thruster
Climbing to  heavy complex

Conditioning

AMRAPx7
7 Thrusters 95/65
7 Lateral Burpees *Open Standars 

Thursday January 25th

WOD
BB/Strength
EMOMx15 climbing
Min 1-5
Double Hang Clean P/S/S
Min 6-15
1 Hang Power Clean

Conditioning 
5 RFT of
5 Burpee GS Box Jump 24/20
10 OH Lunge 45/35 DB * 2017 regional standards
15 TTB

Time Cap 17:00 score is time completed or 17:00 plus # of reps not finished

FX
EMOMx15
Hang Clean
*Quality over Quantity

3-5 RFT of
5 Burpee Box J
10 OH Lunge 35/25 DB
15 TTB/KR/Sit Ups

Time Cap 17:00

Wednesday January 24th

2018 Open Prep
This Saturday at 10 am several coaches will be on hand for a gymnastics clinic. We will run for a couple hours covering pull up, butterfly pull up and MU efficiency.  

WOD

BB/Strength
Push Press climbing
3-3-3
Push Jerk climbing
2-2-2
Split Jerk climbing
1-1-1

Conditioning
AMRAPx12
*2 MU R/B
4 HSPU
6 KBS 2/1.5 pd

FX
BB/Strength
Push Press climbing
3-3-3
Push Jerk climbing
2-2-2
Split Jerk climbing
1-1-1

Conditioning
AMRAPx12
4 Pull Ups/Banded/RR
4 HSPU/Pike/DB Press
6 KBS 1.5/1

Monday January 22

WOD

AMRAPx5
5 Front Squats 135/95
25 II Unders

Rest 5:00

AMRAPx5
7 Front Squats 115/85
25 II Unders

Rest 5:00

AMRAPx5
9 Front Squats 95/65
25 II Unders

FX
Scale loads as needed
40 single unders per round