
Joseph Luna
Happy 2018 everybody. Have a plan, Stay the course, and be consistent/persistent. Anything worth any
Monday/New Years day
Open Gym only-no Classes 4-6pm
Tuesday (regular schedule resumes)
Work up to heavy split jerk
B)”Nisha’s Bday wod”
12 min amrap
31 birthday burpees buy in then amrap of...
31 Box jumps 24/20
31 shoulder to over head 135/95
Wednesday
B) Work on hand stand push up skill/reps
C) Work up to deadlift weight for wod
D)3 rounds
800m run
15 deadlifts 275/185
15 hand stand push ups
Thursday
Work up to a heavy thruster
B)Open wod, “17.5”
20min cap
10 rounds of
9 thrusters 95/65, 75/45(scaled & masters)
35 double unders (120 singles)
Friday
Complex work to a heavy
1Clean (any)
1Hang squat clean,
1Front squat
B)John Flanco’s bday wod
15 min amrap
29 wall balls 20/14
29 HR push ups
29 med ball cleans 29 med ball sit ups

Saturday
Max out Saturday
B)Crossfit SGV winter swolstice wod 3
