Skill:
Shoulder 2 Overhead
3 sets of 10 reps – taken from ground and must be unbroken
Rest 2 to 3 minutes between sets.

WOD:
Class WOD

Accessory:
10 min EMOM
Min 1) 12 Box Jumps 24/20
Min 2) 35 Double Unders

WOD: 3, 5 minute rounds
0-2:00, run 200m + max jump ropes
2:00-3:00, max db push press
3:00-4:00, max ring rows
4:00-5:00, max db hang power cleans
5 min rest

Rx weight: 25-30/15- 20

Congratulations to our January 2018 Athletes of the Month: Michelle P. and Paul S.!

Skill:
Deadlift
EMOM x 5
6 reps @ 70%
*Reps need to be Touch n Go. No dropping the barbell, even on the last rep. Lower with control

WOD:
Class WOD

Accessory:
Chest 2 Bar
EMOM x 9

WOD: Teams o f 2
AMRAP 6
30m Weighted Box Push 45/25
5 DB Man makers 40-50/25- 35 (Burpee + Row R + Row L + Hang Power Clean + OH)
Rest 1 min
AMRAP 6
12 KB Swings 53/35
12 Sit up s

WOD:
Class WOD
Skill:
10 to 15-minute Muscle Skill Work – Ring or Bar
- Swings
- Transitions/turnover
- Efficiency

Skill:
21 min EMOM
1) 5 Seated Box Jumps
2) 5 Ball Slams (focus on max effort)
3) 5/side Kneeling DB Press

WOD:
400m run for time

Skill: Clean Complex
Every :90 for 8 rounds
1 Power Clean + 1 Front Squat + 1 Hang Power Clean

WOD: 2 minutes max calories (bike or row)
Max effort Hang Power Cleans 135/95
Rest 3 minutes