Monday January 9

January 8th, 2017
by:

Rep Your Gym Partner Competition

Register here.

Strength / Skillwork

Shoulder Press
5-5-5-5-5-5
2×5 with 4141 Tempo @ 45-55%
4×5 @ 75-80-80-80%

WOD

Chipper [w/ EMOTM interruption] (30:00 CAP)
– When the clock beeps do 3 Hang Cleans, starting at the 1:00 mark –
30 Bag Lunges (any carry)
30 C2B Pull-ups
30 Jack knife Sit-up
30 Pull-ups
30 Bag Squats

Rx+: 135/95#, 50/30# Bag
Rx: 115/75#, 40/20# Bag, Sit-ups, Pull-up then Jumping Pull-ups
[Add each missed rep as :01 if you do not beat the cap.]
Fit: MBSC 20/14#, MB Lunges/Squats, Jumping Pull-up, Ring Rows, Sit-ups

Elements

4 Rounds for time of:

  • 30 Lunges
  • 15 Ring Rows
  • 15 Hanging Knee Raise
  • 15 Push-ups
  • 30 Squats