We Celebrate MLKing’s Bday by taking his advice, “keep moving forward!” Regular schedule on MLK’s Bd

Monday 

B)Go over pull up and toes thru rings. 

Skills, reps and maybe drills. 

C)Team of 2 hero wod 

2 rounds for time. 

19 wall balls 20/14

29 pull ups

39 cal row

19 man makers 25/15

68 toes thru rings or toes to bar

Tuesday 

B)Work to a heavy snatch pull (high pull)

C)Open wod “13.1’ish”

17 min amrap

40 burpees 

30 snatches 75/45, 45/35

30 burpees 

30 snatches 95/65, 75/45

20 burpees

30 snatches 115/80, 95/55

10 burpees

Amrap snatches till clock runs out 135/95, 105/65

Wednesday 

B)8 min amrap luring living fat loss challenge wod 1. 

C)work to a heavy “misfit complex” with remaining class time. 

1 Power clean

1 jerk

1 front squat

1 hang squat clean

1 Jerk 

Thursday 

B)Work on Tire flip/pig flip technique and skill, strength and conditioning. At some point do a 1-2minute amrap of pig/tire flips with a team of 2-3 athletes. 

C)3x for time

60 walking lunges

40 sit ups

20 ring push ups 

Friday 

B)we’ll spend time working on Double unders as a skill.  As well as appropriate prep, mobility and reps to get our best benchmark Nancy time. 

C) “Nancy”

5 rounds for time

400m run

15 OH squats 95/65

Saturday 

B)Max out Saturday 

C)wod 3 of our interbox friendly comp. 

teams of 3  2girls/1guy 1 person works at a time. 

30-20-10 for time 14min cap

Double pull ups/pull ups/rings

Burpee Box jump overs 24/20, 24/20, 20/15

(Fun and intermediate may step over)

Shoulder to over head 135/95, 115/75, 75/55