Skill: Every :90 x 12 Rounds

1) 150ft Shuttle Sprint (Set up 3 cones on the turf, 25ft apart. Sprint to 1 st cone and

back, 2 nd cone and back, and finally 3 rd cone back)

2) 50m Overhead Plate Carry 45/25

Oly: Every :90 x 10 rounds

1 Power Clean + 2 Front Squats @ 70-75% of 1 RM Power Clean

WOD: 8 Min Ladder

3(+3) Hang Power Clean 155/105

3(+3) Box Jumps 30/24

Boneless, skinless chicken breasts are not my favorite protein.  I prefer my meat the way it came -- on a bone and with skin. They do have their place in some recipes. . . tacos anyone?  And it's peach season, tickle your taste buds with this seasonal dynamic duo!

Strength: Front Squat

E3MOM x 4 Rounds (12 mins)

10-10- 7-5

*Start around 60% of 1 RM FS

WOD: AMRAP 15

50 Jump Ropes

30 Walking Lunges

Skill: 3 Rounds

75ft Single Arm Overhead Carry (Each Arm)

*Perform 3 Push Press every 25ft

**May increase weight

WOD: AMRAP 13

5 Rounds

50 Double Unders

Strength: Deadlift

E2MOM x 5 rounds (10 mins)

5 Reps @ 70-75% (+15-20lbs from last week if no 1 RM)

WOD: AMRAP 3

12 Double KB Deadlifts 53/35

12 Burpees

A) Split jerk; find a heavy single for the day (from the rack). Think about pushing yourself under the bar as quickly as possible.


 


B) CF Metcon


 

WOD: EMOM x 24, alternating through movements

Min 1) 15/12 Cals AAB

Min 2) 15 KB Russian Swings 70/53

Min 3) 15 OHS 95/65

Min 4) 15 Sit ups

Score is rounds completed

A) CF Metcon

B) Work on your 2017 goals; destroy weakness!

Strength: Pick One

A) Weighted Pullup

3-3- 3-3- 3, increase across sets

B) Accumulate 30-40 Strict Pull Ups – bands ok

WOD: For Time

25 Deadlifts 225/155

800m Run