Saturday WOD

Rest Day

Friday WOD

 Preparation: 3 rounds of:
5: Pull-ups
5: Push-ups
5: Dips
25: Sit-ups
10: Overhead Squats (use barbell)
2: Minutes jump rope

Focus: 1x5 Push Press

Storm: Perform The Following For Time (Scale Weight As Needed):
50: Burpee Pull-ups
50: 135# Deadlift
50: Burpee Box Jump
50: 135# Power Cleans
50: Clapping Burpees

Skill: Handstand push-up progressions

Thursday WOD

 Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
10: Overhead Squats (use barbell)

Focus: 1,1,1,1,1,1,1: Rack Press

Storm: As Many Rounds As Possible in 20 Minutes Of :
5: Lateral Box Jumps
10: Pull-ups
15: Push-ups
20: Squats

Skill: Handstand push-up progressions

Wednesday WOD

 Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
10: Overhead Squats (use barbell)

Focus: 1x20: Push Press

Storm: Five Rounds (Scale Weight as Needed) For Time Of :
5: 50# DB Power Clean Right Hand
5: 50# DB Overhead Squats Right Hand
5: 50# DB Power Clean Left Hand
5: 50# DB Overhead Squats Left Hand
Max Rep Weighted Pull Up w/ 50 lbs

Skill: Handstand push-up progressions

Tuesday WOD

 Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
10: Overhead Squats (use barbell)

Focus: 5x3: Push Press

Storm: Four Rounds For Time For Bettina's Birthday Workout of the Day :
400 Meters: Run, Row, Bike, Elliptical (Rotate choice each round)
10: Push-ups
15: Dumbbell Swings
20: Steps Walking Lunge With Dumbbells

Skill: Handstand push-up progressions

Monday WOD

 Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
10: Overhead Squats (use barbell)

Focus: 5x5: Push Press

Storm: As Many Rounds as Possible in 20 Minutes of:
3: Max length long jump
6: 75# Dumbbell Power Clean (Scale Weight)
9: Box Jumps (Full Extension)

Skill: Handstand push-up progressions

Sunday Rest Day

Happy New Year!

Bonus rest day.