SKILL: Back Squat E2MOM 10 min

4-5 reps @ 70-75%

WOD: Buy in: 800 m run

Then 4 RFT

10 Power Cleans 135/95

10 FR ALT Lunges (not walking)

10 Lateral Burpee over Bar

Time cap: 20 minutes

Workout of the day - January 4th, 2017

Warm Up:

A) CF S-WOD (4 reps @ 80% tho)

B) CF Metcon

C) 3 rounds for time; 10 toes to bar, 10 push ups

Skill: Bench Press

12 mins to find a Heavy 2

WOD: Tabata Jump Rope

1 min rest

Tabata Jumping Pullups or Ring Rows

1 min rest

Tabata Pushups

1 min rest

Tabata Situp

OLY: Power Snatch Complex: Power Snatch + Hang Power Snatch (slightly above the knee)

Take 15 min to find heaviest of the day

WOD: Partner WOD *switch out as needed. Reps only count when person is in the hold

12 min AMRAP

Skill: 2 Rounds

6 Turkish Get Ups (3R/3L)

100m Farmers Carry Right Arm (53/35)

100m Farmers Carry Left Arm (53/35)

15 min cap

WOD: Teams of 2

On a running clock,

A) CF S-WOD

B) CF Metcon

C) Tabata; 4min; max aab cal

D) Tabata; 4min; ghd sit ups

Workout of the day - March 2nd, 2017

Warm Up:
Red Light, Green Light


Skill:
Thruster

WOD:
AMRAP
5 Thrusters

1 Forward Roll

5 Jumping Jacks

1 Forward Roll

A) Clean and Jerk; find a heavy single for the day (not a 1rm max effort)

B) CF Metcon

C) 3 rounds for time; 5 box jumps (30/24) 10 strict pull ups, 200m run

Skill A: 10-12 min of Ring MU Skill work (if no RMU but close  Hips to Ring Kip  Ring C2B  Ring

Pullups) Still not ready for that? Partner up and work on strict pull up negatives 5 sets of 5 reps

WOD: 5 – 4 – 3 – 2 – 1

Clusters 155/105