Skill: E2MOM for 12 minutes

1 Push Press, 1 push jerk, 1 split jerk. Start at 65% of 1RM push press and build over 6 sets to about 85%.

WOD;

400m run

25 T2B

50 double unders

50 situps

A) Strict Press 7rm

B) CF Metcon

C) 3rounds, 10 burpee broad jumps, 25 hollow rocks, 10 burpee broad jumps, 25 superman rocks (like a hollow rock, but from the arch or superman position)

Warm-Up:  3 x 10 PVC pass-throughs, 5 squats, handstand walk or bear crawl, 5 push-ups, 5 hollow rocks, 10 one-legged forward-backward hops, each leg, 100-meter run

Michael.  Such a nice guy; polite, a gentleman, and quiet.  That was my initial impression when he joined CF Jag in Sept of 2012.  Tall and lean by nature, weight loss was not one of Michael’s goals.  He wanted to get stronger and in better overall shape.  He quickly took to the

Skill: 5.5.5.5.5.5 sets of front squat. Build to a 5rm on the sixth set.

WOD:

12 Minute AMRAP

5 box jumps 24/20

10 KB SDHP 70/53

15 Russian KB swing 70/53

Post weight and reps + rounds

A) Back Squat 1RM

B) CF Metcon

C) 400m uneven farmer carry (70/53 boys, 53/35 girls)

In teams of four, once clock starts KB (53/35) cannot touch the ground. Five minute stations with one min rest between – for reps.

Goblet squats

Walking KB OH lunges (arm locked out overhead, each leg counts individually)

Swings

A) CF Metcon

B) 300 double unders for time

WOD: Three rounds – one min at each station, 1 min rest between rounds

Row for cals

Wall balls 20/14

SDHP 75/55

Box jumps 20"

Push press 75/55

Post total reps