SKILL: 10 min EMOM (all movements done within the minute)

3 Pushups on DB 40-50/25- 35 (sub  pushups off the ground  off box)

3 Rows w/ DB 40-50/25- 35

3 HSPU on 40-50/25- 35 (sub  DB Push Press)

WOD: AMRAP 10

Workout of the day - March 14th, 2017

 

Warm Up - Baseball

 

Skill - Overhead plate carries

 

WOD - AMRAP

7 Jumping Pullups

3 Burpees

7 Push Press

SKILL: Deadlifts

Every :45 x 8 rounds

2 reps @ 60-70%

WOD: 3 rounds

250m row

10 pushups

15 KB Deadlifts (70/53)

10 burpees over the KB

250m row

A) CF S-WOD

B) CF Metcon

C) Strict press: build up to a heavy set of 5, then 2 x max s2o at heaviest weight used.

SKILL: Push Press

15 min to find 3RM

WOD: Sled/Run Relay Races

100ft Sled Push (empty) (50ft down and back)

100m run (50m down and back)

*Have people go head to head, loser performs 5 burpees after race.

A) CF S-WOD

B) CF Metcon

C) Wallballs (20/14) EMOM x 6 min; 10 -12 reps

STRENGTH: Front Squat E2MOM for 10 min

4-5 reps @ 70-75%

(Last round – go for 5 reps)

WOD: 5 RFT

3 Power Snatch 115/75

5 OHS

7 Burpees

12 min time cap

SKILL: Back Squat

3 x 6 at highest weight completed last week (around 70% for those who didn’t squat)

WOD: AMRAP 9

8 Knee Raises (Knee Raises off box – situps)

8 Box Jump Overs (20/16)

8 Wallballs (20/14)

Skill focus: One full Tabata for each – no rest in between go right into the next movement

- Hollow Hold

- Deadbug

- Plank hold

WOD: E3 minutes for 12 minutes (4 rounds)

25/18 cal on AAB or Row*