Specialty 1/6-13/19

Endurance
Sunday 1/6
“Relief Valve”
For 6 rounds, complete the following every 5 minutes:
Row 400/350 m
10 Kettlebell Deadlifts (24/16, Rx+ 32/24)
10 Russian Kettlebell Swings (24/16, Rx+ 32/24)
10 American Kettlebell Swings (24/16, Rx+ 32/24)

Wednesday 1/9
“2nd Time Around”
7 rounds of 3 minute AMRAP:
30 Double Unders
15 Pull Ups
10 Push Ups
Rest 3 Minutes

RX+
7 rounds of 3 minute AMRAP:
50 Double Unders
5 Bar Muscle Ups
10 Handstand Push Ups
Rest 3 Minutes

Note: Pick up the AMRAP where you left off – score is total reps.

Functional Strength
Sunday 1/6
Superset these movements for 4 rounds:
A1. 4×7 Single Arm Axle Bar Presses, increasing
A2. 7/side Dumbbell Bent Over Row (50/35)
A3. Double Kettlebell Bottoms Up Walk 100 ft
A4. Farmers Carry 200 ft, heavy
Rest 4 minutes between rounds.

Gymnastics
Skill: Handstands (Week 1 of 4)

OlyWOD
Sunday 1/6
Tall Clean
5×3

Clean Above Knee
5×3

Wednesday 1/9
Jerk Behind the Neck + Jerk
5x(2+1)

Jerk
5×2

Sunday 1/13
Tall Snatch
3×3

Snatch Above Knee
3×3

Snatch Below Knee
3×3

Snatch
3×3