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January 7 2017

6
Jan

January 7 2017

January 7 2017

“You become a champion by fighting one more round. When things are tough, you fight one more round.”
~James J. Corbett~

STRENGTH
20 Minutes allotted time.
Choose from the following movements from this week:
Hang Power Clean
Front Squat
Split Jerk
Back Squat
Hang Power Snatch
10 Minutes to establish Heavy rep.
Take 75% of that weight.
10 Minutes to perform 5 Sets of 5 Reps at that weight.
If you completed all 5 Movements this week, choose a Gymnastics Movement and work on it for up to 20 Minutes.
Pull Ups
Chest to Bar Pull Ups
Handstand Push Ups
Muscle Ups
Ring Dips

WOD
“Fight Gone Bad”
3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs, 10 ft
Sumo Deadlift High Pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row (calories)
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Rx or scale as needed.