Workout of the day - January 11th, 2017

Monkeying Around

Warm Up:

THURSDAY – 1/12

SKILL: Deadlift

Every :30 for 7 Min (15 Rounds)

2 Reps @ 65%

WOD: 3 Rounds

400m Run

16 Ring Rows

250m Row

12 Wallballs (20/14)

Score is DL Weight/time

WEDNESDAY – 1/11

SKILL: E2MOM x 9 Rounds (preform each movement 3 times)

1) 1-2 Rope Climbs

2) Accumulate :45 Plank Hold (Forearms)

3) Max HS Hold (if uncomfortable upside down sub max plate (45/25) hold overhead)

A) Endurance test: Row 50 calories for time

B) Metcon: Tabata x 4 w/ 2 min rest between.

4min assault cal

4min double unders

4min row cal

4min burpees

Score: Each Tabata scored separately

A) CF S-WOD

B) CF Metcon

C) 3RNFT; 20 – 30 ghd sit ups / 1 max effort nose to wall handstand hold

A) Power Clean, max reps at 80% of 1rm in 90 seconds:

B) Metcon: AMRAP 20min

2 Rope Climbs – sub up downs + L-Sit, or 15 RR

16 RKBS 70/53

2 Rope Climb

A) CF S-WOD

B) CF Metcon

C) Mobility or light gymnastics practice.

TUESDAY – 1/10

SKILL: E2MOM x 5 rounds

16-18 Walking Lunges (30-40)/(15- 25)

WOD: AMRAP 13

80 Ball Slams (20/14)

70 Box Step Ups

60 Goblet Squats (53/35)

Max AAB Cals in remaining time

 


Warm Up:
Animal Walks: Bear crawl, crab walks, bunny hops and inch worms


Skill: