Regular schedule this week and on Dr. Martin Luther King Jr’s. Bday.

Monday/MLK day

B)January bday wod 

49 deadlifts (jo jo) 135/95

29 Hang power cleans (Erica)

28 push press (Coach Klaus)

800m run (Kelly Mui)

25 double unders (Mariano) (94 singles)

35 Russian KB swings (Brent) (53/35)

39 birthday burpees (Dr Martin Luther King)

Bootcamp/Monday 

B)“MLK”

2x

19 pull ups

29 wall balls 20/14

39 double unders (100 singles)

19 birthday burpees 

68 sit ups

Tuesday 

B)with running clock 40 min

-15 minutes of hand stand practice. (If you do not have a hand stand do planks, dumbbell strict presses/holds or any other work as instructed by coach)

C)10 min of L-sit practice (boxes, rings and/or piroullets).

D)5 min of double unders for reps

E)2 min of ab Mat sit ups

F)cool down/stretch 

Bootcamp/Tuesday 

B)”the bees’nees”

5x for reps 

1 min back squats 135/95

1 kbs 53/35 (American)

1 min cal row 

1 min rest 

Wednesday 

B)front squats 

E2MOM

5-5-5-5-5

C)3x

300m run

12 front squats 155/105, (105/75), (65/35)

12 pull ups 

Bootcamp/Wednesday 

B)Shoulder to over head

Build to a heavy set of 5

C)open wod “13.2”

10 min amrap 

5 shoulder to OH 115/75

10 deadlifts

15 box jumps 24/20

Thursday 

B)skills, prep and drills leading into wod. 

C)Open wod “12.3” 

18 min amrap of

15 box jumps 24/20

12 push presses 115/75, (95/55), (65/35)

9 toes to bar 

Bootcamp/Thursday 

B)Back racked lunges in place 

E2MOM

4-4-4-4-4 (e/leg)

C)50-40-30-20-10

Walking lunges, jumping or in place

Sit ups

Friday 

B)over head squats

E2MOM

3-3-3-3-3 

C)open wod “12.2”

Amrap 10

30 snatches (any) 75/45, (45/25)

30 snatches 135/75, (65/45)

30 snatches 165/100, (75/55)

Amrap snatches 210/120, (95/65)

Bootcamp/Friday 

B)”road rash”

E5MOM 5x

5DB hang clean n jerk (L) 50/35

5DB hang clean n jerk

10 alt DB snatches 

10 toes to bar

15/12 cal row 

Saturday 

B)Max out Saturday 

C)17 min cap

”under fire”

100 double unders 

50 squats 

25 hr push ups

80 DUs

40 squats 

20 Puah ups

60 DUs

30 squats 

15 Push ups

40 DUs

20 squats 

10 Push ups

20 DUs 

10 squats 

5   Push ups

10am competitors Crossfit 

B)2x (teams of 3)

30 bar facing burpees

30 Hang power cleans 115/75

30 chest to bar pull ups 

30 thrusters 

150/100m row 

Sunday 

Open gym

9-11am