Strength/Skill: (15 minutes)
8x100m run
*walk back to starting line as rest
WOD: (16 minutes)
EMOM 16 minutes
8 C2B pull-ups
A) Front Squat; Build to a heavy double
B) CF Metcon
C) Start a running clock; 4min Tabata L sit hold, then 40 sit ups (start sit up right at the 4min mark, score is total time including the tabata)
B) CF Metcon
C) Start a running clock; 4min Tabata L sit hold, then 40 sit ups (start sit up right at the 4min mark, score is total time including the tabata)
Skill:
10 min to find 1 RM Power Clean (Sub: 3 RM Deadlift)
2 min transition
10 min 3 RM Back Squat
Rest 5 min
WOD: 6 min AMRAP
4 Burpees
6 KB Snatches 53/35
8 sit ups
10 min to find 1 RM Power Clean (Sub: 3 RM Deadlift)
2 min transition
10 min 3 RM Back Squat
Rest 5 min
WOD: 6 min AMRAP
4 Burpees
6 KB Snatches 53/35
8 sit ups
Strength/Skill: (20 minutes)
6x200m run
*each partner runs 6 times
*one works while the other rests
WOD: (10 minutes)
4 RFT
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