- Joseph Luna
We Celebrate MLKing’s Bday by taking his advice, “keep moving forward!” Regular schedule on MLK’s Bd


Monday
B)Go over pull up and toes thru rings.
Skills, reps and maybe drills.
C)Team of 2 hero wod
2 rounds for time.
19 wall balls 20/14
29 pull ups
39 cal row
19 man makers 25/15
68 toes thru rings or toes to bar
Tuesday
B)Work to a heavy snatch pull (high pull)

C)Open wod “13.1’ish”
17 min amrap
40 burpees
30 snatches 75/45, 45/35
30 burpees
30 snatches 95/65, 75/45
20 burpees
30 snatches 115/80, 95/55
10 burpees
Amrap snatches till clock runs out 135/95, 105/65

Wednesday
B)8 min amrap luring living fat loss challenge wod 1.

C)work to a heavy “misfit complex” with remaining class time.
1 Power clean
1 jerk
1 front squat
1 hang squat clean
1 Jerk

Thursday
B)Work on Tire flip/pig flip technique and skill, strength and conditioning. At some point do a 1-2minute amrap of pig/tire flips with a team of 2-3 athletes.
C)3x for time
60 walking lunges
40 sit ups
20 ring push ups
Friday
B)we’ll spend time working on Double unders as a skill. As well as appropriate prep, mobility and reps to get our best benchmark Nancy time.
C) “Nancy”
5 rounds for time
400m run
15 OH squats 95/65

Saturday
B)Max out Saturday
C)wod 3 of our interbox friendly comp.
teams of 3 2girls/1guy 1 person works at a time.
30-20-10 for time 14min cap
Double pull ups/pull ups/rings
Burpee Box jump overs 24/20, 24/20, 20/15
(Fun and intermediate may step over)
Shoulder to over head 135/95, 115/75, 75/55