Specialty 1/13-20/19

Endurance
Sunday 1/13
“All I Need”
6 rounds, complete one round every 5 minutes:
45 seconds of Toe Taps to a Medball (goal = 85-100)
14 Med Ball Cleans (20/14)
7 Burpees over Med Ball

Wednesday 1/16
“Weep Holes”
35 minute alternating EMOM:
Minute 1 – 8 Double Dumbbell Front Rack Front Squat (50/35)
Minute 2 – 45 second AMRAP Bicep Curls, Alternate Arms as needed
Minute 3 – 10 TBM Push Ups (Push Up + Left Shoulder Tap + Right Shoulder Tap = 1 rep)
Minute 4 – 12 Double Kettlebell Russian Swings (2×24/2×16, Rx+ 2×32/2×24)
Minute 5 – 45 second Hollow Hold (Scaled: Tuck Hollow Hold)

Functional Strength
Sunday 1/13
Testing Day: Odd Object Grace

Gymnastics
Handstands (Week 2 of 4)

OlyWOD
Sunday 1/13
Tall Snatch
3×3

Snatch Above Knee
3×3

Snatch Below Knee
3×3

Snatch
3×3

Wednesday 1/16
Tall Clean
3×3

Clean Above the Knee
3×3

Clean Below the Knee
3×3

Clean
3×3

Sunday 1/20
Jerk with 5 second pause in split
10×1

Jerk Dip
5×3