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+

Skill: 2RM DB Hang Power Snatch

*Must successfully complete 2 reps on both right and left to be counted

WOD: AMRAP 16

Partner WOD

100ft shuttle sprint (25ft down and back x 4)

10 DB Press 40/25

Workout of the day - March 30th, 2017

"Toy Story"

Warm Up:
Sprint 10m


1 push up, 1 squat

Backward run 10m

2 push ups, 2 squats

Strength: Event 5 2015

Snatch – 1 RM

18 min to find

WOD: Event 6 2016*

1000 m AAB (1 kilometer)

100 ft HS Walk (down the turf and 25 ft back) (sub → 10 pike walk around the box → 15 HS Kick

A) CF S-WOD

B) CF Metcon

C) 3rds not for time;

10-12 toes to bar, 20 push ups

Skill: 10 min EMOM

10 AKB Swings 53/35

30 Double Unders (60 singles)

WOD: Event 5 2010

15 min Partner AMRAP (1:1 split as needed)

12 tire flips

6 clean and jerk 135/95

Run 300 m* together

Skill: Back Squat

4 x 6 @ 75%

WOD: AMRAP 8

1 (+1) Box Jump 24/20

1 (+1) Situps

1 (+1) Pullup (sub – jumping pull ups – rogue bar)

*Keep increasing each movement by 1 rep each round through

Workout of the day - March 28th, 2017

Warm Up:
Freeze Tag - Once tagged, preform 5 reps of the called out exercise to get back into the game.


Skill:
Handstand Kick Ups and Wall Walks

WOD:

Strength: Bench press

3 x 6 @ 70-75% of 1rm

WOD: Event 4(ish) 2014

7 min AMRAP

9 Handstand push ups (sub → usual modified HSPU → DB seated press)

6 Front Squats 135/95

3 Burpees