Thursday, January 10

Line Drills 200 Meter Shuttle Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance

Bench Press (5-5-5-1)

Warmup with 3 sets of 5 Then: 1 set to find Max Reps 135/95

Active Recovery (Time)

Not for score: 5:00-4:00-3:00-2:00-1:00: Bike/Row After each time interval, complete: 1:00 Strict Handstand Pushups/HSPU/HR Pushups 1:00 Strict Toes to Bar/Toes to Bar/Situps 2 Turkish Get-Ups on each side The one minute time domain on the strict handstand pushups and toes to bar are purely to limit our intensity, and turn these minutes into practice. We are not looking to build capacity here, but rather, looking to find quality repetitions. On the Turkish Get-Ups, these can be completed with a dumbbell or kettlebell, and athletes are free to climb steadily in weight over the course of the rounds.

*Scoring is set for time but it is a recovery based wod

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