
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)
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:
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.
B) CF Metcon
C) Row; set rower to 30s on 30s off intervals, accumulate 1200m in as few rounds as possible.
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
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
A) Complex: High hang clean + Clean and jerk; build to heaviest of the day
B) CF Metcon
C) 3 sets of 5 power cleans at 185/135 working on cycling efficiency. Rest as needed.
B) CF Metcon
C) 3 sets of 5 power cleans at 185/135 working on cycling efficiency. Rest as needed.
Skill #1: 2x 1 minute max cals on the rower
Skill #2: Tabata of Goblet Lunges 53#/35#
WOD:
6 min AMRAP
6 T2B
12 Box Jumps
8 KB Swings 53#/35#
1 min Rest
Skill #2: Tabata of Goblet Lunges 53#/35#
WOD:
6 min AMRAP
6 T2B
12 Box Jumps
8 KB Swings 53#/35#
1 min Rest
Workout of the day - Wednesday, February 10, 2016
Warm Up:
Mixed Tabata of