Skill: 50 AAB Cals for time

WOD: Randy

75 Power Snatches (75/55)

Score is time/time

Workout of the day - February 14th, 2017

Queen of Swing

Warm Up:
Turf Run, down ad back
10 lunges
10 situps
5 pushups
5 squats


Skill:
Plank Holds

A) Snatch complex; Pause below knee 3 sec, Snatch, pause at bottom  seconds, then Snatch (no pauses). Find heaviest for the day (note: 2 pauses on first snatch, no pauses on second snatch, it’s not 3 snatches)

B) CF Metcon

SKILL: A) 3x :45 Barbell Overhead Hold (Press Grip) 45/35, 1 min rest

FOCUS: Keep midline tight and ribs pulled down. Active shoulders and no over extension of the back

S:

DB snatch
E2MOM x10 min (5 rounds)
4DB snatch 2L then 2R. Build in weight

WOD:
10 min AMRAP
50 ft over head walking lunge 45/25

A) Find max ft unbroken HS Walk

B) CF Metcon

C) For time: 30 chest to bar pull ups

S: 
Front Squat
E2MOM X10 min
3 reps @ 50%


WOD:
3 RFT
10 cal row or 7 cal bike
5 burpees
(12 min cap)

OLY: Touch and Go Power Clean Warmup

Take 10-15 mins to warm up 75-80%

WOD: AMRAP 8

10 DB Hang Squat Cleans (40-50/25- 35)

40 Double Unders

SKILL: Pistols

Pick 1

A) Spend 15 minutes working on scales and form

B) Find a 1RM Weighted Pistol – 15 mins

5-3- 3-1- 1-1- 1

WOD: For Time

30 Thrusters (95/65)

90 DUs