Wednesday 190130

Run or row 5,000 m

Whichever sounds worse.

Option A

Option A

3 rounds for time of:

3 legless rope ascents, 15-ft. rope

5 strict handstand push-ups

Option B

5 rounds for time of:

4 leg-assisted rope ascents, 15-ft. rope

5 kipping handstand push-ups

Sunday 190127

3 rounds for time of:

15 squat cleans

15 ring dips

Men: 135 lb.

Women: 95 lb.

Fight Gone Bad!

Fight Gone Bad!

3 rounds for max reps of:

1 minute of wall-ball shots

1 minute of sumo deadlift high pulls

1 minute of box jumps

1 minute of push presses

1 minute of rowing (calories)

Rest 1 minute

Men: 20-lb. ball to 10 ft., 75-lb. SDHP and press, 20-in. box

Women: 14-lb. ball to 9 ft., 55-lb. SDHP and press, 20-in. box

Friday 190125

Clean and jerk 1-1-1-1-1-1-1 reps

Wednesday 190123

3 rounds of:

7 dumbbell bench presses

5 strict L pull-ups

Then,

Row 1,000 m for time

Tuesday 190122

3 rounds for time of:

1 minute of L-sit hold from the ground

2 minutes holding a handstand

500-m row

Monday 190121

7-6-5-4-3-2-1 reps for time of:

Strict muscle-ups

Single-leg squats, right leg

Single-leg squats, left leg

Saturday 190119

On a 50-minute clock, with no rest between:

15 minutes of handstand practice

10 minutes of L-sit practice

5 minutes of double-unders

20 minutes of stretching

Friday 190118

CrossFit Total

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep