Teams of 2

2014 Event 3

3000 m row

300 double unders (sub single unders)

3 mile run

-Teammates may divide up the meters, double/single unders and run as they want.

A) CF Metcon

B) Work on a Year-end goal. This will be your goal for 2017.

Other goals:

Power clean for reps 185/135

Power snatch for reps 155/105

Snatch 185+/135+

Clean 265+/185+

A) Snatch; 3 sets of 1 @ 80% to 85%, 3 sets of 1 @ 90%

B) CF Metcon

C) 400m recovery run

D) 15min Mobility

Strength: Turkish Get Up - Heavy Double (on each side)

15 min to find

WOD: 2013 Event 5

For Time

27 Thrusters 95/65

 

Workout of the day - April 6th, 2017

Warm Up:
3 Rounds

2 Cartwheels/Forward rolls

6 Box Jumps

1 Turf Run

Skill:

• Row Review

A;
5 sets
Deadlift 6-8 reps
Rest 90 sec per round
Build to heaviest weight

B:

AMRAP 5 min
Row 350/300m
12 burpees
Remaining time max wall balls

Skill: EMOM 10

Odd min: 5 DB Hang Squat Snatch Right

Even min: 5 DB Hang Squat Snatch Left

(goooooo light. If athlete is having trouble getting catching it below parallel, they can snatch and ride down to squat)

A: 8 min EMOM
Odd: Hanging knee tuck hold 30 seconds
Even: 10 DB thrusters 35/25

B: 4 Rounds
400m run
1:1 rest

A:
BB floor press x4
Rest 10 Sec
20 jumping lunges
Rest 10 sec
30m Bear crawl
Rest 60 sec
5 rounds

B:
4 rounds
Plate Push 1 way on turf