Wednesday, March 9, 2016

Warm Up: 3 minutes of jump rope
15 Squats
16 Walking Lunges
15 Sit Ups
15 Jumping Jacks


Skill: Deadlift

WOD:
15-12-9-6-3
Deadlift

Skill: 12 min EMOM

Even: Max Reps in 20 seconds - Hang Power Clean* @ 70-78.5% of 1 rm

Odd: Max Reps in 20 seconds - T2B

WOD: 5 RFT in 12 min or less or get squished by the BOULDER

5 Push Ups

10 Box Jumps 24/20

Skill: Push Press

Take 15 min to find a heavy double

WOD:10 min AMRAP

10 S2O (135/95 lbs)

100 Meter Run

10 Chest to Bar

100 Meter Run

Score: Push Press weight/ rounds and rep

A) “Misfit Clean Complex” Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk. Find heaviest complex of the day.

B) CF Metcon

Warm Up: 30 seconds 2x through of:
Push Ups
Squats
Tuck Jumps
Overhead Lunge Steps with Med Ball


Skill: Power Snatch

WOD:
21-15-9
Power Snatch
Ball Slams

Skill: Front Squat 3-3-3-3

Work to increase to a heavy 3

WOD: 5 Min AMRAP

3 DB Manmakers (like a burpee with weight but no row/no jump/no press)

5 Alt DB Renegade Rows (each side)

A) Build to a heavy single Power Snatch

B) CF Metcon

C) 4rds NFT, 7 burpees, 12 pistols, 30 double unders (should be unbroken, sprint through the triplet, then recover completely and repeat.)

A) Ascending ladder of Muscle ups (ring) w/ 20’ HS walk in between. 1 MU, 20ft hs walk, 2 MU, 20ft hs walk etc. Max reps in 7 minutes.

B) CF Metcon

C) 10min E2MOM, Back Squat; 3 @ 75% (5 sets)

FGB Style: Partners go together

Three rounds of 2 min in each station:

Partner Wall Balls 20/14 (Partner A ball one toss, Partner B catch)

Synchronized KB SDHP

Box Jump (Partner A jumps then Partner B jumps)