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
A) 10min EMOM, Even – 10 alt pistols, Odd – 5 strict HSPU (this isn’t a ton of volume, so try to work on correct positioning and body control)
B) CF Metcon
C) 800m run, rest, 400m run
B) CF Metcon
C) 800m run, rest, 400m run