WOD: EMOM x 24, alternating through movements

Min 1) 15/12 Cals AAB

Min 2) 15 KB Russian Swings 70/53

Min 3) 15 OHS 95/65

Min 4) 15 Sit ups

Score is rounds completed

A) CF Metcon

B) Work on your 2017 goals; destroy weakness!

Strength: Pick One

A) Weighted Pullup

3-3- 3-3- 3, increase across sets

B) Accumulate 30-40 Strict Pull Ups – bands ok

WOD: For Time

25 Deadlifts 225/155

800m Run

Strength: Deadlift

E2MOM x 5 Rounds (10 minutes)

7 Reps @ 60-65%

WOD: 4 Rounds for max reps

1 min max Rope Climbs (Scale ½ up, up/downs with knee raise, ring rows)

A) 3 sets of 5 ring muscle ups, then CF S-WOD

B) CF Metcon

C) 6min amrap; 5 hspu, 20 double unders

Strength: E2MOM x 9 Rounds

Min 1-3: 5 Strict Press

Min 4-6: 5 Push Press

Min 7-9: 5 Push Jerks

*Look to increase each round

WOD: Teams of 2/3

AMRAP 16

Skill: EMOM x 10

“x” rep of Toe 2 Bar, Knee 2 Elbow, or Knee Raises

*Pick a number you can hold the same across 10 minutes

Endurance: Every 8 minutes for 3 rounds:

800m run

REST DAY

Skill: EMOM x 18

Min 1) :40 max calories on Bike or Rower

Min 2) 150’ (turf down and back) Farmers Carry @ ¼ Bodyweight in each hand. (Scale up in weight if needed)

Oly: Every :90 for 10 rounds

Hang Snatch + Full Snatch

*Start around 60% of 1RM Snatch and build up

WOD: Isabel

30 Snatches 135/95

Score is heaviest Snatch complex/time