A) Back Squat; 3 sets of 10 @ 60 – 65%

B) CF Metcon

C) Recovery 400m run

Workout of the day - January 18th, 2017

Warm Up:
10m Bear Crawl ---> 5 Squats
10m Lunge ----> 5 Pushups
10m Crab Walk ----> 5 Situps
10m Duck Walk ----> 5 Jumping Squats

THURSDAY

SKILL: E2MOM x 5

16-18 DB Walking Lunges

*If completed 18 reps last week, go up in weight. If only completed 16 reps last week, go up to 18 reps and keep the same used last week

WOD: ARMAP 12

SKILL: Every 2 mins for 6 Rounds (12 min)

10 Russian KB Swings (53/35) + 5 Push Jerks

*Start around 60- 70% of Strict Press weight, may increase weight

WOD: 4 RFT

1 min max cal row

:15 rest/transition

SKILL: A) Bar Muscle Up Practice – 10 mins

B) AMRAP 6

5 T2B

1 Burpee

3 Pullups

1 Burpee

1 Bar Muscle Up

1 Burpee

WOD: AMRAP 15

30 Double Unders

SKILL: No SKill

WOD: Team of 2

125 Cal Bike

800m Run (alternating 100m runs)

125 Cal Row

*Bike and Row calories can be split anyway*

Score is time

TUESDAY

SKILL: 2RM Seated Press

WOD: 6 Rounds

:30 Max R KB Press (35/25)

:30 Max L KB Press (35/25)

:30 Max Situps

:30 Rest

Score is Seated Press weight/total reps

MONDAY

SKILL: Deadlift: 10 @ 50%

10 @ 60%

8 @ 65%

6 @ 70%

4 @ 80 %

WOD: AMRAP 15

10 Tire Flips

10 T2B

200m run

Score is Rounds + reps

A) CF S-WOD – find max unbroken bmu

B) CF Metcon

C) 100 hollow rocks for time