Most of you weren't privy to a recent comment I made which was something like: "after a month of Yannuary, my programming is gonna be like rainbows and lollipops.

Buy In: Med-ball drill. See trainer. 5 minutes.

Skill Work: Handstand push ups. If you can't handstand, then headstand. If HSPU's are do-able, try deficit HSPU's.  How you going to get skills if you don't work on skills? 10 minutes

Mobilize: 5 minutes

Partner WOD (many of you may have trouble grasping this format- don't stress- just show up and work).

You and a partner will spend 4 minutes performing each triplet AMRAP style.  You will do 7 reps, your partner will do the next exercise (7 reps) then you will do the next exercise and so on. Your partner cannot begin working on the next exercise until you are done and vice versa. Thus, this format is referred to as leapfrog.  

Rest 1 minute between triplets.  Doesn't matter where you start.

Triplet 1: 7 wall-balls, 7 sumo-deadlift high pulls (53/75), 7 box jumps

Triplet 2: 7 kb swings, 7 power snatches (53/75), 7 burpee bar jump overs (lax standard- chest to deck and clear the bar in any fashion)

Triplet 3: 7 calories on the erg, 7 front squats (from the floor) 95/135, 7 toes to bar.

Come mix it up with Andy Irwin at 9:00AM.

Buy in: BE ON TIME!

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

The mile course is run the crye leike loop but continue on Market St til you hit Main St.  Take a right on Main St. Do NOT turn right on Cowart St.

A word of caution regarding pull ups, be smart.  Consider doing 50 instead of 100.

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Buy in: Row/run 800, mobilize your sore, tender bits, 10 reps of band face pulls, band pull aparts, ohs w/ band

Group snatch progression 5 reps w/ unloaded barbell

Power snatch

1x5 50%

1x5 60%

1x3 70%

1x2 80%

1x1 90+%

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Buy in: Row 500, band free style, foam roll, 10 reps of dumb bell external rotation, scap jacks

Bench press

5x5 Progressive loading

WoD: 

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

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