Wednesday 1/20

Fitness

Strength 

A1. Side Plank hold- 25 sec per side x 3 sets 

A2. Hanging Tuck hold- 30 sec x 3 sets 

A3. HR push ups - 20 reps x 3 sets 

A4. Standing DB supinated curls - 8 per arm x 3 sets 

Wod 

4 minute amrap 

5 burpees 

10 hang power cleans (75/55)

rest 1:30 

4 minute amrap 

Wall balls - must be done in sets of 20 UB 

Rest 1:30 

4 minute amrap 

100 meter run 

100 ft walking lunge w/ ball ovhd 

Performance

Strength 

A1. Side Plank hold- 25 sec per side x 3 sets 

A2. Hanging L-sit/tuck  hold- 30 sec x 3 sets 

A3. Ring push ups - 20 reps x 3 sets 

A4. Standing DB supinated curls - 8 per arm x 3 sets 

Wod

4 minute amrap 

5 burpees 

15 hang power cleans (95/65)

rest 1:30 

4 minute amrap 

Wall balls - must be done in sets of 12 UB 

Rest 1:30 

4 minute amrap 

100 meter run 

100 ft walking lunge w/ ball ovhd 

Zone 

Skill 

A1. Side Plank hold- 25 sec per side x 3 sets 

A2. ambit sit ups- 25 reps x 3 sets 

A3. HR push ups - 20 reps x 3 sets 

A4. Standing DB supinated curls - 8 per arm x 3 sets 

Wod 

4 minute amrap 

5 burpees 

10 kb swings (75/55)

rest 1:30 

4 minute amrap 

Wall balls - must be done in sets Zof 12 UB 

Rest 1:30 

4 minute amrap 

100 meter run 

100 ft walking lunge w/ ball ovhd