A) CF S-WOD

B) CF Metcon

C) CF Extra Credit

Strength/Skill:

Overhead Squat

E2MOM 10 minutes

Set 1: 65%x5

Set 2: 75%x4

Set 3: 80%x3

Set 4: 85%x2

Set 5: 90%x1

Rest 2 minutes

70%x MAX REPS

Teams of 3

100 American swings 53#/35#

100 goblet squats

50 yd (25 down/25 back) Prowlers 180 / 140 / 90

100 military sit ups (hands behind head, partner may secure feet)

100 m kb run (all 3 must run)

A) CF Metcon

B) Max Hollow Hold x 5, max nose to wall hs hold x 3

Strength:  Pendlay Row 6, 6, 6, 6
15 minutes to build to a heavy 6
1 A DB row
10 minutes:  20, 15, 10, 8, 8 (per side)
You’re warm, work up to a heavy 8; minimal rest

WOD:
10. 9. 8. . . .1 of
burpees
C2B pull ups

Skill: 3 rounds not for time (12 min time cap)
Max Unbroken Double Unders/Single Unders
Max Unbroken Plank Hold (on hands)
Max Unbroken T2B/Knee Raises

WOD: E3MOM for 21 min
5 Deadlift 205/135
10 DB Snatch 53/35

A) E2MOM x 10min (5rds); 3 bar MU, 7 TTB

B) CF Metcon

C) 25 GHD sit ups, 25’ HS walk x 3rds not for time

Thursday 5/19 “Liddle Kalsu”
Strength:  Weighted step ups DB 8, 8, 8, 8 * lunges?
*90 degree knee angle/thigh parallel for step height
BB Floor press 5, 5, 5, 5  Bench press?
Take 20 minutes and perform as a super set w/ 2 min rest between

Workout of the day - Wednesday, May 18, 2016

Warm Up:
KIDS CHOICE Mixed Tabata!!
Kids choose 8 different movements for their warm up


Skill: Review WOD Movements

WOD:
In 8 minutes perform:
400 M Run