1/16/19 - 1/20/19


Published January 15, 2017


Congratulations to our GTX Athletes who competed in Girls Gone WOD!!! Great work ladies :)

Monday
Strength/Technique
- 1 Power Snatch + 1 Snatch Balance + 1 OHS x 7 sets; OT2M

Metcon - For Time complete the following reps of 30 - 20 - 10
- Calorie Row
- OHS (75/55) every time the bar gets set down complete 3 bar facing burpees

Extra
- Banded Goodmornings 3x30

Tuesday
Strength/Technique
- Push Jerk 3 - 3 - 3 - 3 - 3
In between each set complete a chin over bar hold (pronated grip) x :10 - :20s

Metcon - For Time
Cash In: 400m Run
5 Rounds
- 8 HSPU
- 8 Pull Ups
Cash Out: 400m Run

Extra - 3 sets x :30s
- Hollow Rocks
- Supermans

Wednesday
Strength - Back Squat
- Set 1: 5 @ 70%
- Set 2: 3 @ 75 - 80%
- Set 3: 1 @ 85 - 90%
- Set 4 & 5: 10 @ 50%

Metcon - 4 Rounds
- 10 Box Jumps (24”/20”)
- 25 Double Unders
- 150m Farmers Walk (70/53)

Extra
- Bulgarian Isometric Hold Split Squat 3x3 (R + L) 7s hold

Thursday
Strength - 12 Minute EMOM: Power Clean x 1

Metcon - For Time: 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
- Deadlifts (205/125)
- T2b

Extra
- L-Sit Hold 8 x :15s

Friday
Metcon- Partner Up - 25 Minute AMRAP (I go U go- full rounds)
- 20 Wall balls
- 200m Run
- 5 Muscle Ups (Ring or Bar) or 10 c2b pull ups + 10 dips



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