1.28.16 – WOD 

6pm at gym on Monday night.



SMART Goal Work:

EMOM X 10 of:

Odd minutes = 10 Toes to Bar 

Even minutes = SMART Goal Work


18 minute running clock:

12 minute AMRAP of:

5 Handstand Push-ups

7 Power Cleans, 135/95

9 Wall Balls

At the 12 minute mark, you have 6 minutes to establish a 1RM Thruster from the floor (start with an empty barbell) 

Optional Accessory Work:

3 sets NOT for time of:

15 Reverse Snow Angels

20 Reverse Hypers

25 Russian Twists w/ KB



3 rounds for Reps of:

1 minute of Box Jumps, 24/20

1 minute of DB Snatch, alternating

1 minute of Jumping Lunges 

1 minute of Push-ups

1 minute of Goblet Squats 

1 minute Rest


200m jog

2 min right calf stretch

200m jog

2 min left calf stretch

Foam roll:

Lumbar sequence 

Abdominal drill

Postural correction-squat 

Hip distraction: 3 directions 

Psoas smash with flossing 

Couch stretch

Shoulder ER PVC stretch

Sleeper stretch

Barbell WOD:


Front Squat 5-5-5 @ 40/50/60 % of 1RM*

*always use 90% of actual 

NO failure today it’s a deload week

+ as many reps as possible until failure; note reps and weight


Bulgarian Split Squats 3 X 12, each side (add weights)


High Box Jumps, 3 X 5 (no bounding – go for max height without have to hesitate, may step into it for stretch reflex)


3 X 30 Cossack Squats w/ KB in hand (15 ea/sd)

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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