Skill: Bench Press

Heavy 2

WOD: Teams of 3

Station 1 – Plate Push DnB (45/25)

Station 2 – 15/12 Cal AAB

Stations 3 – 125 Single Unders (sub 15/12 row for injuries)

3 Rounds

A) Back Squat; 5 reps @70%, 3 reps @80%, 1 rep @85-90%, 10 reps @75%, 10 reps @75%

B) CF Metcon

C) In a minimum of 4 sets for max reps of strict deficit hspu, accumulate more than 15 total reps. you choose the deficit.

Workout of the day - January 25th 2017

Choo Choo

Warm Up:
2 Rounds
Turf Run - Down and Back
5 Situps
5 Squats
5 Pushups


Skill:
Ring Rows

WOD:

Ashley G.

STRENGTH: Deadlift

EMOMx 10

1 Rep @ 80-85%

WOD: With a running clock

1 min max KB Russian Swings (70/53)

1 min max Ball Slams (AHAP)

2 min max KB Russian Swings (70/53)

SKILL: Reverse Tabata Abs (:10 on/:20 off)

Side pillar right

Deadbud hold

Side pillar left

6 rounds, alternating through movements

WOD: AMRAP 13

1 Rope Climb

10 DB Step Ups (50/35)

OLY: Power Snatch
4 Rounds
1 min max reps @ 70%
2 min rest

WOD: 6 RFT
10 Wallballs
8 Power Snatches (95/75)
6 Pullups (Jumping pullups – ring rows. No bands)
1 min rest between rounds

Workout of the day - January 23rd, 2017

Hot Lava

Warm Up:
Zig Zag Relay


Skill:
Heel Balance Deadlifts

WOD:
AMRAP
3 Heel Balnce Deadlifts

SKILL: Deadlift

Every :45 sec for 8 Rounds

2 Reps @ 70%

WOD: Team of 2

250m Row

15 KB Russian Swings (70/53)

10 KB Deadlifts (70/53)

8 Rounds Total