Workout of the day - February 16th, 2017

Boomshakalaka

Warm Up:


:30 Jump Rope
10 Squats
10 Situps
:30 Jump Rope
5 Squats
5 Situps
:30 Jump Rope

Skill:
Hollow Holds

S:
Rope climb practice

WOD:
Team of 2
50 cal row or Ride
40 Russ. KB Swing 53/35
20 box jump 24/20
10 Rope climbs
20 Toes to bar

SKILL: Front Squat

E3MOM x 5 rounds (15 min)

5 reps @ 75-80%

WOD: 4 RFT

9 Lateral Burpees over the bar

7 Thrusters (95/65)

5 Ring Muscle Ups (5 Pullups + 5 Ring Dips/Pushups)

A) Back Squat; build up to 2 sets x 1 rep @ 92.5%, then max reps @ 80%

B) CF Metcon

C) 3rds not for time; max reps hollow rock, 10 kb snatch ea/ arm (53/35)

STRENGTH: Bench Press

15-20 Minutes to find a Heavy 4

WOD: 5 Rounds For Time

12 Push Press (115/75)

10 T2B

8 Ball Slams (AHAP)

Score is heavy 4 Bench/time

 

S:
WOD:

Kipping practice. 
Pull-up, knee raises, toes to bar
Spend 20-25 minutes on this

WOD:
For Time 
15 burpees

S: 
Run 400m x3
rest 2 min between sets
Score is slowest 400m. 

WOD:
7 min AMRAP
5 Ball slams 40-50/20-30
10 box jumps 24/20”