A) CF SWOD

B) CF Metcon

C) Push Press; find a 10rm

A) CF S-WOD

B) CF Metcon

C) Work on your 2017 goals; destroy weakness!

A) Metcon: Teams of 2; 1:1 break up anyway you want

150 double unders (300 single)

100 wall balls (20/14)

75 kb swings (53/35)

50 Deadlifts 185/135

25 Thrusters 135/95

Warm Up:

Sprints and Animal Walks

Skill:

Sprints

WOD:

9-8-7-6-5-4-3-2-1

Kettlebell Sumo Deadlift High Pull

1-2-3-4-5-6-7-8-9

Box Jumps

A) Endurance: For time: 1k row + 25 burpees

B) Metcon: 6 Rounds for Time

6 Hang power clean (135/95)

9 Front Rack Lunge

12 Toes to bar

Cap 15min

A) 1k row + 20 KB Snatch (53/35)

B) CF Metcon

C) 7min AMRAP ring muscle up (or work on progressions such as these: https://www.youtube.com/watch?v=2xR4L7K5rAs

Skill: Tabata(s) - stagger as needed - mark off every 25 ft
Plate push (push as far as you can in 20 seconds/rest 10)

rest/transition 2 min

Russian Twist 45/25 (each tap is one)

WOD: Partner Double Diane(ish)

A) Skill: KB single arm thruster;

EMOM x 10 - even 6 reps right side, odd 6 reps left side

As heavy as possible, ok to change weight ea round

Skill: GO ALL OUT.
AAB max cal: 30 sec on/off for 5 rounds

rest/transition 2 min

Row max cal: 30 sec on/off for 5 rounds

WOD: EMOM for 4 rounds
1: 10 MB get ups (sub MB sit ups then reg sit ups) 20/14