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January 5, 2015

5
Jan

January 5, 2015

WOD

Strength – Cleans

Health – Front Squats 5×5

Fitness/Performance – 5×3 AHAP with no misses

then

Muscle Up Progressions

Health – 3×6+6 Assisted Pullups + Assisted Ring Dips

Fitness – 5×3+3 Chest to Rings Pullups + Transitions

Performance – 5×1 Muscle Ups Strict

 

Met Con – 15 min AMRAP

Health – 5 Kettlebell Deadlifts 70/53

5 Goblet Squats 44/26

5 Pushups

 

Fitness – 5 Deadlifts 95/63

5 Hang Power Cleans

5 Front Squats

5 Push Press

5 Back Squats

 

Performance – 5 Deadlifts 115/83

5 Hang Power Cleans

5 Front Squats

5 Push Press

5 Back Squats