January 2013

50 walking lunges 20 ohs (95/65) 20 TTB 50 walking lunges 15 OHS 15 TTB 50 WL 10 OHS 10 TTB

Thursday 1/31 6:30 Elements (no WOD) 7:30 WOD (no yoga) Friday 2/1 6:30 Elements 7:30 no class. Monday 2/4 6:30 elements 7:30 WOD Tuesday 2/5 6:30 elements 7:30 yoga Wednesday 2/6 6:30 elements 7:30 WOD Thursday 2/7 6:30 elements 7:30 WOD Friday 2/8 6:30 Elements 7:30 no class. Saturday 2/9 Closed CF NH Games competition

Olympic goats day 1 week 1 1.6×2 clean and jerk 60% 2.6×2 snatch 60% 3.8×2 box squat jumps 4. evens:snatch complex OTM 10 high hang snatch to hang snatch to squat snatch to snatch balance odds: Clean complex high hang squat clean to press to hang squat clean to push press to squat clean to

1. 5 rounds of 1 min max rep pull ups 1 min rest 2 min max rep double unders 1 min rest

1.15 min to establish 1RM snatch 2.4 rounds 8 thrusters(135/95) 12 box jumps 16 kb swings (35/53)

This week we are going to start a 6 week cycle of goat work with our Olympic lifts. Every Thursday will be focused solely on improving our Olympic lifting. I highly suggest if you want to get better at them show up on Thursdays. 1.15 minutes to work up to 1RM clean and jerk 2.

We are going to a few different mini wods from the CF NH Games. Have not decided which ones yet. Just show up!:)

Happy 50th Birthday Bea!!!!! Filthy 50! 50 box jumps 50 jumping pull ups 50 kb swings 50 walking lunges 50 k2E 50 push presses 50 back ext 50 wall ball 50 burpee 50 double unders

Work up to a heavy high hang squat clean 3 rounds for time 15 front squats (185/155) 70 double unders

1. 5×5 push press 2. 2x failure ring push UPS 3. 3 rft 10 muscle UPS 10 HSPU