Skill: 10 minutes to work on a Gymnastic weakness

WOD: Every :45 for 30 rounds
A) 50ft Farmers Carry AHAP
B) 20 Double Unders
C) 1 Bar Muscle Up (Scale: 2 C2B – 3 Pull Ups – 4 Kip Swings)
*Rotate through movements

A) Class Skill
B) Class WOD
C) 5 sets of 5 reps of S2OH. Bar comes from the ground. May increase across sets

Skill: Power Snatch
5 min EMOM
3 TnG Reps
5 min EMOM
2 TnG Reps
5 min EMOM
1 rep
*Rest 1 minute between EMOMs

WOD: 12 min AMRAP
200m run

Skill: Every :90 for 10 rounds
6 (3/side) Renegade Rows + 100ft Farmers Carry (Both movements in same :90 interval)

WOD: Every :90 for 10 rounds
5 Box Jumps + :20 Cal AAB (Both movements in the same :90 interval)

A) Class Skill
B) Class WOD
C) 50 GHD Sit Ups for Time

WOD:    20 min AMRAP
400m run
21 KB Swings 53/35
12 Pull Ups
*Retest from 1/20/2018

Score:  rounds + reps

Open 18.4

For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.

Open 18.4

For time:
21 deadlifts, 135 lb.
21 hand-release push-ups
15 deadlifts, 135 lb.
15 hand-release push-ups
9 deadlifts, 135 lb.
9 hand-release push-ups
21 deadlifts, 185 lb.

Wow.  That was all I could say when we compared Madison's pictures from one year ago when she started training at CF Jaguar.  We saw Madison regularly, we knew she was working hard, we knew she was making nutritional changes and we knew she was getting results.