MURPH

WOD: 1 mile run

100 Pull ups

200 Push ups

300 Air Squats

1 mile run

*May partition the pull ups, push-ups, and squats however they like.

WOD: Teams of 2

AMRAP 10

50 Cal AAB

50 Burpees

Rest 5 minutes

AMRAP 10

50 Cal Row

50 Sit ups

A) CF Metcon

B) Work on your 2017 goals; destroy weakness!

Warm Up:

Four Corners

Skill:

Kettlebell Swings

WOD

For Time

12-9-6

Sit ups

Box Jumps

KB Swings

 

Skill: Bench Press

Work to a heavy triple

SPOTTERS ARE A MUST. Please review standard and make sure they are adhered to.

WOD: AMRAP 15

A) CF Metcon

B) 10 min e2mom (5 rounds); (max effort) sprint down back on turf, 25’ handstand walk

(both elements done in the same round)

WOD: Partner WOD

HOLLEYMAN

5 Wall balls 20/14

3 HSPU (Scale: 1 ab mat – pike off a box – DB Seated Press AHAP)

1 Clean 225/135 (Power or Squat: If need to scale weight, should be around 80-85% 1RM)

Skill: EMOM x 12, alternating movements

Min 1 – 2 OHS

Min 2 – 30 Double Unders

*Build to a heavy 2 over the 6 sets. NO MISSES! May be taken from a rack or the floor. Athlete’s choice.

WOD: JOSH

Skill: 2k row for time

WOD: Helen is my homegirl

For time

3 rft

400 m run (sub 500 m row)

21 Swings 53/35