A) CF Metcon

B) Max unbroken chest to bar pullups. Take as many attempts as you like.

Skill: Power Clean 3, 3, 3, 3

Take 15 minutes to find your heaviest 3

Strict pull up 3 x max reps (partials > assisted > bands)

E2MOM ( 3 sets in 6 minutes)

WOD:

E2MOM for 12 minutes

A) Complex; (Power Clean, Clean, Front Squat, Jerk). Find heaviest of the day.

B) CF Metcon

C) Max reps toes to bar in 3min (aim for 50+) Think small sustainable sets with short rest)

Strength: Close Grip Bench 3, 3, 3, 3, 3

Take 18-20 mins to build to your heaviest 3

WOD:

6 ring dips (scale to dip stands > ds w/ bands > boxes)

Workout of the day - Wednesday, April 27, 2016

Warm Up:
5 minute AMRAP at warm up pace
10 Sit Ups
5 Super Slow Squats
10 Superman
50 yard Sprint

Skill: Dead Bugs / Good Mornings / Tea Pots

3 RNFT of

45 s 4 way dead bugs (scales are contra lateral > unilateral > dead bug hold)

20 banded good mornings (sub light bar if needed)

15 R, 15 L Standing teapot kb/db

A) 10 rounds for time; 10 cal row, 1 Rope Climb

B) 21min e3mom; 200m run 10 burpees to target (pull up bar, or ring 6” over your standing reach).

Oly: 6 x 2 @80% 1RM PS

WOD:

Pendlay rows 135#/95# max reps in 30 s

rest 30 s

Lateral burpee box jumps 24”/20” max reps in 30 s

Rest 30 s

Hang power snatch max reps in 30 s

Rest 30 s

Workout of the day - Monday, April 25, 2016

Warm Up:
100 M Jog
3 x through of:
10 Squats --> Broad Jumps
10 Plank Up Downs --> Spiderman Stretch