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:

A) Strength: Back Squat; find a 3rm (or 1rm if it feels good)

B) Metcon: 5 rounds for time

10 Thrusters (95/65)

10 Toes-to- Bar

Score: BS 3, or 1rm. Rounds / reps of metcon

MONDAY – 1/9

SKILL: EMOM x 14

Min 1: 3-5 Strict Pullups

Min 2: 5 Strict DB Press (may increase weight)

WOD: 4 Round for Time

8 Deadlifts (135/95)

8 DB Hang Power Cleans (40/25)

A) Front Squat; find a 3rm and if it feels good, try for a heavy single.

B) CF Metcon

C) Pull a heavy single deadlift, not max effort. Goal is somewhere between 85 to 95% unless it’s feeling good.

Metcon: For Time
20 Toes to bar
17 power snatch (135/95)
1 mile run
20 toes to bar
17 power snatch