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”

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