Monday 1/18

Fitness

Strength 

A. Thrusters from rack 

5 reps X 4 sets building each set

Wod 

Partner wod 

2k row split up as desired 

450 single unders 

30 synchronized wall balls 

15 burpee jump pull ups 

(to be synchronized you must be in same rhythm from the bottom of the squat, so if one partner has to they can sit in bottom of squat to wait for other partner then both squat up at same time and throw ball) 

Performance 

Strength - 

A. Thruster from rack 

Build to a 3rm

Wod

2k row split up as desired 

150 Dbu  

30 synchronized wall balls 

15 burpee ctb pull ups 

(to be synchronized you must be in same rhythm from the bottom of the squat, so if one partner has to they can sit in bottom of squat to wait for other partner then both squat up at same time and throw ball) 

Zone 

Skill- 

A1 . Hr push ups - 15 reps X 3 sets 

A2. Db bent over rows 8 per arm X 3 sets 

Wod 

2k row split up as desired 

450 single unders 

30 synchronized wall balls 

15 burpee to ring row 

(to be synchronized you must be in same rhythm from the bottom of the squat, so if one partner has to they can sit in bottom of squat to wait for other partner then both squat up at same time and throw ball)