January 2019
Home » Archives for January 2019
January 2019
Home » Archives for January 2019
Here we go!
WARM UP: 200m Run 1 Set of fence drills 2 Rounds: 10 Walking lunge to instep 10 BB GM 10 RDL 10 Front squats SKILL: Every :90 for 9:00 ( 6 rds ) 6 Deadlifts 12 Burpees over the bar WOD: 14 Min AMRAP 7 Toe to bars 14 LHPU 7 Front squats
Teams of 4
WARM UP: Warm UP AMRAP (10:00) 150m Row 10 Russian KBS 10 American KBS 20 Banded good mornings 10 Slsu 5 Box jumps SKILL: Set for WOD WOD: Station 1: 4 Min AMRAP: 20 Double unders (penguins) 19 KBS (24/16) Rest 1 min Station 2: 4 Min AMRAP: 20 Cal Row 19 STO 1 Min
1RM Split jerk
WARM UP: Grab pvc: 10 Pass thru 10 Strict press 10 Push jerk 10 Split jerk Calf stretch BBWU from rack SKILL: 12 Min to Build to: 1 Rep Max Split Jerk from Rack WOD: For Time: *rest 1:1 800 M Run 600 M Run 400 M Run 200 M Run
January 2019 Athlete of the Month
Congratulations to Ben Villafuerte on being selected as January’s athlete of the month. Ben has been a member of the Mission family coming up on almost 3 years. Some of you may not have had the opportunity to WOD with Ben due to the fact that he is a staple at noon class 99% of