January 2018

Register for the Open and Join Team WHLF Now!

3 Sets at a working weight:
2 Pause front squat (*3-second pause in the bottom)
2 Front squat (regular tempo)
– THEN –
CF Open Prep: C2B Pull ups!
8 minutes to get through:
3, 4 or 5 sets of 3, 7, or 15 reps
– THEN –
AMRAP 7 minutes:
15 1-arm DB Snatch (50/35#)
30 Double under

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Industrious 15 Minutes of Fame: Meet Alaine!

CF Open Prep: DB Cycling
12 minutes to get through:
– 30-second handstand hold
– 20 Hollow rocks
– 20 alt 1-arm DB Snatch
 
*NEW STANDARD: DB Must clear eye-level on the way down before switching hands
– THEN –
1 minute at each:
SDLHP (95/65#)
Push press (95/65#)
Sit up
Then, 2 minutes at each
Then, 3 minutes at each
Score is total reps

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Let’s Help Lisa!

Heavy for the day:
1 Power clean
1 Push jerk
1 Power clean
1 Split jerk
– THEN –
AMRAP 18 minutes:
4 Muscle up
8 Alt. 1-arm DB Hang squat snatch (60/40#)
12 Box jump (24/20″)
20 Russian twist (45/25#)

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