
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
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
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
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
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)
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)
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)
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
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
WOD:
Kipping practice.
Pull-up, knee raises, toes to bar
Spend 20-25 minutes on this
WOD:
For Time
15 burpees