Tuesday January 10

January 9th, 2017
by:

Get a free month at FTX!

If a friend signs-up for a membership at FTX you can get a free month.*
* Must be a member for at least 3 months. You’ll get a $30 credit for friends who join via our Groupon special.

Strength / Skillwork

Back Squat
5-5-5-5-5-5
2×5 with 4141 Tempo @ 45-55%
4×5 @ 75-80-80-80%

WOD

Speed Tabata :10on / :20off, Alternating movements for 8 Rounds through the list of:

  • Hang Snatch
  • Over the Box Jump
  • Lateral Shuttle Run, 5 yards
  • Rest

Rx+: 95/65#, 20/16″ Use the small wooden boxes for OBJ.
Rx: 65/45#, Regular Box Jump 20/18″
Fit: 45/25#, 12″ box jump

Elements

18:00 AMRAP

  • 20 Alt. DB Snatches,30/20#
  • 20 Box Jumps/Step-ups, 20/16″
  • 20 Change of Direction Shuttle Runs (5 yds)
    (5x forward, side, side, backwards)

Note: On the shuttle runs you will end up running 100 yds each round (5 yds x 5 per direction x 4 directions)