Monday, January 23rd, 2017
Strength:
Back Squat 5 X 5 @ 75%
*If you have not established your 1 Rep Max, do:
1-1-1-1-1 (Increase weight each set. You are looking for your 1RM)
WOD:
(16 Minute Time Cap)
Level 3:
"Nasty Girls Version 2"
3 Rounds for Time:
50 Pistols
7 Muscle Ups
10 Hang Power Cleans (175/115)
Level 2:
3 Rounds for Time:
50 Single Leg Step Ups
7 Sets of 3 Pullups, 3 Dips
10 Hang Power Cleans
Level 1:
3 Rounds for Time:
50 Toe Down Lunges
14 Ring Rows
10 Med Ball Cleans
Inland Valley Strength
EMOM for 7 mins.:
Snatch w/ no hook and no feet 1 @90%
4 X 5 Tempo Back Squat (4.2.1.1)
Accessory:
A) 2 X 8 Front Rack Step Ups
B) 2 X 12 Good Morning