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January 12, 2016

12
Jan

January 12, 2016

WOD

Strength – Cleans

Health – Front Squats 4×8 Heavier than last week

Fitness/Performance – 5×3 @ 90% last week’s weight

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Muscle Up Progressions

Health/Fitness – Pullups + Ring Dips 3×8

Performance – Strict Muscle Ups 5×2 or Chest to Rings + Transitions 5×3+3

 

Met Con – 6 Rounds

Health – 10 Kettlebell Cleans 35/18

10 Kettlebell Shoulder to Overhead

20m Kettlebell Lunges

 

Fitness – 10 Kettlebell Cleans 44/26

10 Kettlebell Shoulder to Overhead

20m Kettlebell Lunges

 

Performance – 10 Kettlebell Cleans 53/35

10 Kettlebell Shoulder to Overhead

20m Kettlebell Lunges