Monday:  January 27, 2019

Warm-Up(0:00 – 15:00)
Mobility:  LAX Ball Pec Smash, :90/side

2 Rounds
10 Step Through/Front to Back Lunge
15 Banded Good Mornings

Strength(15:00 – 35:00)
Front Squat: Establish a 4RM Front Squat.

Reminder:  We’ll start our strength specific program back up this week with a similar “Texas-like” method to increase that front squat. Similar to the Back Squats, we’ll do a 4 Rep Max Front Squat on Mondays, and a 4×4 at 90% on Fridays.  After four weeks, we’ll switch to a 2 Rep Max on Mondays, and a 4×2 at 90% on Fridays for another four weeks, with a “test” week scheduled for week 9.

WOD(40:00 – 55:00) Strict Time Cap of 15:00

Fitness
2 Rounds
20/16 Calorie Row
30 Wall Balls

Rest 4:00

Performance
2 Rounds
25/20 Calorie Row/Bike/Ski
40 Wall Balls 20/14lbs

Rest 4:00

Competition
2 Rounds
25/20 Calorie Row/Bike/Ski
50 Wall Balls 20/14lbs (heavy ball optional)

Rest 4:00

Optional Workouts of the Week

Option 1:
5 RDS
10 KB Swings (53/35)
10 Burpees

Option 2:
AMRAP 6
36 DU
18 WB