REST DAY

Sunday, January 26, 2020

Happy Birthday Charley O!

Rest Day

THIS WEEK AT A GLANCE

MONDAY

1. Snatch Work
   10 minutes to establish heavy snatch balance
   15 minutes to establish heavy squat snatch
2. “Air Fryer”
   3RFT
   50 air squat
   10 C&J (135/95)
   15′ cap (know your Grace time!)

TUESDAY

1. 10 minute EMOM
   10 T2B
2. “Surfer on Acid”
   3RFT
   400 m run
   21 burpee over DB (50/35)*
   *Feet must clear the DB
   20′ cap

WEDNESDAY

1. DL Stamina
   3-6-9-12-15
   UB DL @ 60% 1RM
   Comp to 7/31/19
   Test ME set SHSPU with set of 3 DL. Alt each DL set with 30% ME SHSPU
2. “The Wave”
   20 Dbl DB HPC&J (50/35)
   40 DB deficit pushup
   60 DU
   40 Dbl DB box step over (24/20)
   60 DU
   40 HSPU
   20 Devil press (50/35)
   25′ cap
   Comp to 7/3/19

THURSDAY

OPEN GYM OR…

1. Grunt Work
   40 Min AMRAP (but not really because it’s not scored)
   400m sandbag run
   10 weighted pull ups
   8 weighted dips
   100′ KB bear crawl (55/35)
   15 GHD sit up

FRIDAY

1. Strict press 5×5
   First two sets warming up for three heavy sets
2. For Reps and Total Time
   10 Rounds EMOM (even: 20 DU/odd: ME Kip HSPU)
   @11:00 right into 1/2 Angie:
   50 pull up
   50 push up
   50 sit up
   50 squat
   Right into 200m WL (no weight)
   Score=HSPU + total time

NEWS & UPDATES

Every year we pit the women of Rebels against the men of Rebels in a day-long event.  We WOD, play CrossFit Jeopardy, sometimes (this year!) scavenger hunt, hit up a few drinking games and other stupid games, smash a pinata, eat, drink (again) and by the end of the day, in true competition style, we crown the fittest and crafiest “gender” in the box.

Sign up is left of the scoreboard at the box. $25.00 will cover your shirt and food – which we’ll provide. BYOB and chairs/coolers. We’ll assign captains and have more details added here soon. Just save the date: Saturday, February 15th!   Plan to spend the day!