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“Ronin” – Tuesday 2/4

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Warm Up:
Stretch // MU demo // Snatch

WOD
For Time:
21-15-9-15-21
Box Jump Over (24/20”)
Alt. DB Snatch* (50/35#)

*5 Muscle-ups after each round (bar or rings) // 5 Chest to Bar // 5 pull-ups

Level 2:
For Time:
15-12-9-12-15
Box Jump Over (24″/20″)
21-15-9-15-21
Alt. DB Snatch* (35/25#)

*2 Muscle-ups after each round (bar or rings) 2 // 2

Level 1:
For Time:
21-15-9-15-21
Alt. Lunges (in place)
Alt. DB Snatch* (20/10#)

*7 Ring Rows after each round

“Rehab” & Yoga – Thursday 1-30

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Full week everyone!!

If you’re looking for some recovery, check out yoga with Sandee tonight, 6PM. It’s been awesome!!!! See you there.

AMRAP 10:
30 Double Unders
15 KB Swings (53/35#)

Level 2:
AMRAP 10:
20 Double Unders
15 KB Swings (45/25#)

Level 1:
AMRAP 10:
50 Single Unders
15 KB Swings (25/15#)

Accessory:
:20 V-up
:10 Rest
:20 Alternating Single Leg V-up
:10 Rest
:20 Sit-up
:10 Rest
:20 Sit-up
:10 Rest
:20 Hollow Rock
:10 Rest
:20 Hollow Rock
:10 Rest
:20 Flutter Kick
:10 Rest
:20 Flutter Kick

Stretching:
3 Sets:
:30 Calf Stretch / side
:30 Foam Roll Lower Back
:30 Foam Roll Quads

“Fight Gone Bad” -Monday 1/27 *Olympic Lifting 4pm*

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Warm Up:
Dynamic// Demo

WOD
3 Rounds:
1:00 Wall Ball Shots (20/14#)
1:00 Sumo Deadlift High Pull (75/55#)
1:00 Box Jumps (20″)
1:00 Push Press (75/55#)
1:00 Calorie Row
1:00 Rest

Level 2:
3 Rounds:
1:00 Wall Ball Shots (14/10#)
1:00 Sumo Deadlift High Pull (65/55#)
1:00 Box Jumps (20″)
1:00 Push Press (65/55#)
1:00 Calorie Row
1:00 Rest

Level 1:
3 Rounds:
1:00 Wall Ball Shots (10/8#)
1:00 Sumo Deadlift High Pull (45/35#)
1:00 Box Step-ups (20″)
1:00 Push Press (45/35#)
1:00 Calorie Row
1:00 Rest