| A | B | C | D | E | F | G | H | ||
|---|---|---|---|---|---|---|---|---|---|
1 | Clean & Jerk + toes to bar, Week 8/10 | Time allotment | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | |
2 | Date | Yay | 1/19 | 1/20 | 1/21 | 1/22 | 1/23 | 1/24 | |
3 | Boat puns | All day long | How would you describes someone juggling 20 rowing paddles? | How would you describe the journey to a rowing paddle sale 300 miles away? | Why were cruises so much cheaper before steam boats were invented? | What's the cost of a galvanized hull? | What's another name for the captain of a sail boat? | Do you want to keep paddling in circles? It's an ____ _____ situation. | |
4 | Warmup | 5 min | Improv | 3 rounds: 3 clean bar warmups, crab, 30 sec jump rope | 3 rounds: drinky bird, 5 reverse burpees, bar hang | 3 rounds: 3 snatch bar warmups, toy soldier, 10 body rocks | 3 rounds: 10 kip swings, bear walk, 5 burpees | 3 rounds: inchworm, 5 shoulder presses, 10 supermans | |
5 | Skill | 5 min | Improv | High hang clean | Death Stretch | High hang snatch | Shoulder band stretches | Boxed pigeon | |
6 | Strength | 15 min | Handstand work | Every 90 sec for 12 min: Clean and Jerk | 5x3 Sumo Deadlift | Every 90 sec for 12 min: 2 hang snatch | ALT 5: x toes to bar, 5/5 one leg kb deadlift | 5x5 Push presses | |
7 | Workout | 15 min | 3 rounds (3 rounds (5 Handstand push ups, 5 box jump, 15 sit ups), rest 2 min) | 5 rounds for work: With 1 min on the clock, do 3 Hang cleans, then AMRAP burpees with the remaining time. Rest 1 min. | 12 min AMRAP: 15 jump rope, 10 Wall ball sit ups, 5 pull ups | 15 Hang Snatch, 50 squats, 12 Hang Snatch, 40 squats, 9 Hang Snatch, 30 Squats, 6 Hang Snatch, 20 Squats, 3 Hang Snatch, 10 Squats | 4 RFT: 12 Inbred cousins, 12/12 overhead lunges, farmer's carry. | 3 REFT: 5/5 Kb step ups, 15 kb swings, Row 300m, rest 2 min. | |
8 | Ending | 5 min | Improv | Thread the needle, up dog | Down dog, forward bend | hurdler's stretch, plow | logs on the fire, cobbler's stretch | triangle, standing straddle | |
9 | Answer | Oar inspiring. | A big oar deal. | Because they were always on sail. | Enough to zinc a ship. | Sails manager. | Either oar. |