* Open gym this Sunday will be from 10 AM – Noon. Yoga will start at 10:15 AM.

** Paleo Challenge starts February 2nd, info HERE.

WOD:

1) Snatch: 1 @ 80%, 1 @ 82%, 1 @ 84%, 2 sets of 1 @ 87%, 1 @ 84%, 1 @ 82%

Warm-up as needed. Rest 90-120 seconds between lifts. All reps full Squat.

2) Clean and Jerk: 1 @ 80%, 1 @ 82%, 1 @ 84%, 2 sets of 1 @ 87%, 1 @ 84%, 1 @ 82%

Warm-up as needed. Rest 90-120 seconds between lifts. All reps full Squat and Split.

3) Push Press: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90% + Additional Load

Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5lbs from last week.

4) AQAP:

60 Calories Assault Bike

30 Burpee Muscle-ups

15 Squat Cleans 225/155

Setup the ring so that they are out of your reach and you have to jump to them.

5) Romanian Deadlift: 5 sets of 5 @ 74% of 1RM Clean

Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them.

6) L-Sit: Accumulate 3 minutes

Keep track of total time and attempts to complete.

7) Dumbbell Floor Press: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

8) Sled Drag: 400m

Light. Focus on walking through your heels.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments