Monday 1/15/2024

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Strength
5 Deadlifts x 5 sets @65% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

 WOD
"Granny Smith"
2 sets For Time:
Each Set is 2 Rounds of
1:00 Max Calorie Air Bike
1:00 Max Burpee Box Get Overs 30"/24"
-rest 2:00 between sets-

Gymnastics
Advanced:
Accumulate 50 Plank Pull Throughs [35/25 Dumbbell]
Every minute, complete 5 Superman Pulses

Intermediate:
Accumulate 50 Plank Pull Throughs [25/15 Dumbbell]
Every minute, complete 5 Superman Pulses

Novice:
Accumulate 30 Plank Pull Throughs [25/15 Dumbbell]
Every minute, complete 5 Superman Pulses

***TIME CAP FOR ALL 7 minutes

Wednesday 1/3/2024

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WOD
“I have class and you dont”
14:00 AMRAP
14/11 Calorie Row
14 Deadlifts 155#/105#
28 Crossovers

Skills and Drills 
Gymnastics: Core Conditioning (Day 1)
All Levels:
Every 1:00 (8:00)
Odd minute: 30 seconds of Hollow Rocks  (OR Hollow Hold)
Even minute: 30 seconds of Strict Hanging Knee Raises