1/1/14: Day 31

Sorry for the late post today! Things got a little busier than planned. We'll have two posts right in a row tonight. Talk more in the second one!

GYM PROGRAM

Warm-up
Row 500m
100 Singles
3 Rounds :20/:10
Jumping Jacks
Straddle Plate Jumps
Dislocates
OHS (PVC Pipe)

Mobility
Roll Hamstrings - 1min/leg
Shoulder Mash - 1min/side
Roll Back - 1min

Skill/Strength
Athlete's Choice

WOD
In teams of 2
First…
6min to find 3RM OHS (Score is both partners weight added together)
2min Rest
Then…
For time
100 Wall Balls (20/14)
80 Pull-ups
60 Box Jumps (24/20)
40 Deadlifts (185/125)
20 Pistols


OLY CLASS

2 Clean High Pulls @ 105%, EMOM for 7min

3 Hang Muscle Clean @ 45%, EMOM for 8min

10sec Pause Front Squats @ 50%, EMOM for 10min

2sec Pause Power Clean (top of knee) @ 75%, EMOM for 12min


SMOLOV PROGRAM

Warm-up
Row 500m
100 Singles
3 Rounds :20/:10
Jumping Jacks
Straddle Plate Jumps
Dislocates
OHS (PVC Pipe)

Mobility
Roll Hamstrings - 1min/leg
Shoulder Mash - 1min/side
Roll Back - 1min

Skill/Strength
Athlete's Choice

WOD
In teams of 2
First…
6min to find 3RM OHS (Score is both partners weight added together)
2min Rest
Then…
For time
100 Wall Balls (20/14)
80 Pull-ups
60 Box Jumps (24/20)
40 Deadlifts (185/125)
20 Pistols

Squat Cycle

Off

More to come soon!