Strength: 12 min E90secMOM

2 Push Press + 1 Push Jerk @80% of 1RM Push PRESS

WOD:

12 min AMRAP

12 Box Jumps 24”/20”

10 yard Handstand walk

8 Chest to Bar Pull Ups

A) CF-SWOD

B) CF Metcon

C) Open WOD 13.4 (3,6,9,12 etc) clean and jerk, toes to bar (135/95) 7min AMRAP – Not at a PR pace, just try to move steadily, and minimize rest.

I don’t think we’ve ever had husband and wife AOM’s before but this fit family is a shining example and as always ladies before gentlemen. . .

Jen

Strength: Front Squat 4x4 @70% 20 minute clock

WOD: 400M Run 5 Clusters 135#/95# 10 Bar Over Burpees 3 RFT

12 min time cap

Score: front squat weight/time or time cap + unfinished reps

A) 6min AMRAP; 2 muscle ups, 25 double unders

B) CF Metcon

C) 7 x 200m run (not all out sprint, rest 30sec to 1 min between)

Workout of the day - Monday, February 15, 2016

Warm Up: 400m run --> Mixed TABATA of:
Squats
Sit Ups
Tuck Jumps
Push Ups


Skill: DB Single Arm Snatch

Partner WOD:

A) Complex; Clean + Front squat, 4 sets @ 85% of your clean

B) CF Metcon

C) Row; set rower to 30s on 30s off intervals, accumulate 1200m in as few rounds as possible.

Angie

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

For Time

35 minute time cap

A) CF Metcon

B) Mobilize a cranky body part.

Skill #1:

15 minute clock

3x5 Bench Press @82-85%

Have people partner up and rotate for rest, other wise 1 ½ - 2 minutes rest between sets