A) E2MOM for 12min; Snatch; 3 @ 75%
B) CF Metcon
C) 3 sets of 10 dumbbell bench press, 25 sit ups in between each set
B) CF Metcon
C) 3 sets of 10 dumbbell bench press, 25 sit ups in between each set
Strength/Skill: (25 minutes)
Deadlift
6@75%
4@80%
5x2@85%
*rest 90s-2min between sets
WOD: (9 minutes)
9 minute AMRAP
Choosing a New Year’s Resolution to Stay Fit
Strength/Skill: (15 minutes)
In a 15 minute running clock:
4x strict ring dip ladder
*rest 2-3 minutes between rounds
WOD: (15 minutes)
5 RFT
A) Power Clean and Jerk (take 15 min to find your heaviest of the day)
B) CF Metcon
C) For time; 500m row, 30 ttb, 10 down / back sprints on turf (this is for time, so move accordingly)
B) CF Metcon
C) For time; 500m row, 30 ttb, 10 down / back sprints on turf (this is for time, so move accordingly)
Warm Up: AMRAP 4 minutes
5 Tuck Jumps
100m run
Skill Work:
Distance and accuracy for overhand and underhand throw
WOD:
Partner AMRAP 10 minutes
10 bounce pass -> 7 squats (each)
5 Tuck Jumps
100m run
Skill Work:
Distance and accuracy for overhand and underhand throw
WOD:
Partner AMRAP 10 minutes
10 bounce pass -> 7 squats (each)
Strength/Skill: (20 minutes)
E2MOM 20 minutes
1 min max distance handstand walk
1 min rest
WOD: (7 minutes)
7 minute AMRAP
Burpees