Monday 12-16

Great party Saturday night, thanks for all that came to celebrate the holidays with the 180 family!

SKILLWORK

Squat clean thrusters

3 reps max weight in 30 sec

WOD

10-1 ladder

Power clean 134/95

Burpees

Strict pull ups

Tuesday running torture!!

A bit chilly but we are invincible, right!?!?

20 MIN HELEN AMRAP

400m run

21 know swings 52/35

12 pull ups

Monday 12/2

Front squat and back squat work

4 sets of 3 front/6 back

Wod:

20 wall ball 

20 push ups

20 dubs

20-20-40

20-20-60

20-20-80

20-20-100

Monday 11/25

Pull up progression...Levels 1,2 or 3

WOD....

5 pull ups

10 push ups

15 air squats

5 clean and jerks 155/115

15 min amrap!

11/18....squats & ANNIE

Skill work - front AND back squats

5 sets

4 front squats

8 back squats same weight

-increasing weights each set

Then......

Benchmark ANNIE

50-40-30-20-10

Double under

Sit ups

(Double singles)

Hang cleans and more cleans!

Skillwork - Heavy Hang Clean 

10 min EMOM

3 reps each min....185/135

Then.....

Power cleans  12-9-6

Box jumps      21-15-9

Burpees.         12-9-6

Running inside again!!

2 min of each movement counting tot reps....rest 4 min...repeat....& maintain! 

Running laps around outside comes

Dumbbell snatch 35/20

Toes 2 Bar

Curtis P's 95/65