Monday January 15

January 14th, 2018
by:

FTX New Year Challenge – Check out our board at FTX for this week’s Group Challenge. Everyone stays in the same groups as last week, but the challenges will be new! Sorry about the technical difficulties last week, but I think we’ve got everyone up and running. If anyone has any problems, please email us or grab us at the box. Looking forward to seeing lots of gold PR stars!

Strength / Skillwork

Warm-up for the Triple Threat of “Girls” Benchmark WODs

WOD

Do only one of the following Benchmark WODs. A PR on one will count for the challenge!

Amanda
For time complete:
9-7-5

  • Muscle-ups
  • Snatch 135/95#

Christine
3 rounds for time:

  • 500m Row
  • 12 Deadlifts, Bodyweight
  • 21 Box Jumps, 20″

Linda
For time complete:
10-9-8-7-6-5-4-3-2-1

  • Deadlift @ 1.5x Bodyweight
  • Bench Press @ Bodyweight
  • Clean @ 3/4 Bodyweight

Elements

Burn! 13

A PR on Burn! 13 will also count for the challenge.
:20 Kettlebell Intervals, 10 Rounds (40:00)

  • 1-arm Russian KBS (Left) (:20)
  • 1-arm Russian KBS (Right) (:40)
  • Ribbons 1 = 2 reps (1:00)
  • Cleans, any style (Left) (1:20)
  • C-Crunch (1:40)
  • Cleans, any style (Right) (2:00)
  • Russian Twist (2:20)
  • Floor Press (Left) (2:40)
  • Floor Press (Right) (3:00)
  • TGU (left) 1 = 5 reps each (3:20)
  • TGU (right) 1= 5 reps each (3:40)
  • REST :20 (4:00)

Rx+: 35/25# Rx: 20/15#