A) Complex; Clean + Clean and jerk, build to a heavy single (ok to drop the bar between the first and second clean)

B) CF Metcon

C) Ring Muscle ups; 4 to 5 sets of 3. Low volume day, focus on efficiency.

SKILL: A) Back Rack Barbell Step Up

3x16 (8 Right/8 Left)

*Use a box that gets the leg at parallel*

*Start very light and work up*

WOD: AMRAP 15

5 Ring Dips

10 Pushups

20 Squats

WOD: Teams of 3

AMRAP 25

1 Rope Climb

1 G2OH (155/105)

100m Sprint

1 G2OH (155/105)

1 Rope Climb

A) CF Metcon

B) Attack a weakness!

Skill: Back Squat

5 reps @ 80%

3 reps @ 85%

1 rep @ 90@

Max reps @ 80%

WOD: Karen

150 Wallballs

Score is reps @ 80%/time

FRIDAY

Skill: Push Press

3-3- 3-3- 3, increase weight

WOD: Buy In: 100 Jumps Ropes (75 DUs)

3 Rounds for Time

15 Box Jumps (20/16)

15 Pullups

Buy Out: 100 Jump Ropes (75 DUs)

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