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

Workout of the day - April 4th, 2017

Warm Up:
Simon Says


Skill:
Front Squats and Thrusters

WOD:
Med Ball Relay Races

Skill: Teams of two: Accumulate as many calories as possible in 5 min

5 min of Row

Rest 2 min

5 min of AAB

Stagger as needed

WOD: Event 9 2016

10 min AMRAP

A) E2MOM x 10min (5rds) 4 Power Snatch (tng) (135/95), 35 double unders

B) CF Metcon

C) Row 2k

A:
Push press
TNG x3
Build to heavy load
(15 min)

B:

800m Run
40 burpees
1000m row/bike
40 burpees

(Alternate run vs row/bike for larger class)