STRENGTH: Deadlift

15 mins to build to a Heavy 4

WOD: Every 5 min for 20 min (4 rounds)

6 bar facing burpees

10 G2OH*** (95/65)

6 bar facing burpees

*1 st round is 10 Snatches

STRENGTH:

E3MOM x 15 min (5 Rounds)

1 Front Squat @ 90-95%

5 Strict HSPU/7 Kipping HSPU/7 DB Strict Press (AHAP)

WOD:

Jackie

1000m row

50 Thrusters (45)

30 Pullup

 

A) CF S-Wod, except instead of FS, we are going to clean @ 85 – 90%

B) CF Metcon

C) Not for time: DB Thrusters; 3 sets of 10 reps @ (50/35),

D) ghd sit ups 3 sets x 15-25 reps

S:
Bench Press
3,3,2,2,1,1

WOD:
Team of 3. Full round, then change partners.
15 min AMRAP
Ride 10 cal (remove seat)
100m run
15 Abmat situps

WOD: AMRAP 20

Team of 3

300m row

Max Pushups

Max Box Jumps

One team member will row and set the pace. Once they have completed a 300m row, partners

A) CF Metcon

B) Work on a Gymnastics weakness.

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)