WODs 1.16.17 - 1.20.17 - Are you planning your meals for the week?

Here we go! Week number three of the new year.  Hopefully you are off to a great start. If not, lets make this the week of new beginnings.  It only takes a few days and you are building that momentum.  If you are off to a great start and know someone that is struggling shoot them a text or give them a call.  All it takes is a little encouragement sometimes to get someone on the path to success.

Meal planning is a major key to fitness success.  I love to plan meals and cook but many struggle with knowing what to do.

Mealfit is a great option to get the job done right. It provides you with the grocery list and instructions on a weekly basis. The food is great and the cost is only $10/MO with our discount code. The code is - crossfitj19

Use this link to get to the site.       

Looking forward to an awesome week!  

Monday

EMOM 10 min

20 on/30 off

Min 1 ME HC 185/115

Min 2 ME V Ups

Then

21-15-9-

HC 135/95

T2B

Tuesday

7min AMRAP

50 DU buy in

30 KB Thruster 35/26 lbs

30 Burpees

Rest 3 min

7 min AMRAP

50 DU buy in

30 KB Snatch 53/35 ( 15 each arm)

30 WB 20/14

3 min rest

7 min AMRAP

50 DU buy in

30 KBS 70/53

30 Box Overs 24/20

Wednesday

6 MIN AMRAP

Buy in accumulate 1:20 sec plank hold

With remaining time as many reps of

15 Romanian DL 95/65

15 Sit ups

Rest 2 min

6 MIN AMRAP

Buy in accumulate 1:00 min in a hollow hold

With remaining time as many reps of

15 Stone to shoulder AHAP

15 Air Squats

Rest 2 min

6 MIN AMRAP

Buy in accumulate :40 sec in a L Sit

With remaining time as many reps of

15 Burpees DL with DB AHAP

15 Push Ups

Thursday

1x20 reps BS at 50% +25-30lbs

If you failed set last week retry that weight

Then

20 min AMRAP

20 OH Lunges 45/35

20 G20 45/35

20 Pull ups

20 Cal Row

Friday

5 rounds

Nancy on my Shoulders

Run 400m

15 STO 135/95