Strength: Front Squat

E3MOM x 4 Rounds (12 mins)

10-10- 7-5

*Start around 60% of 1 RM FS

WOD: AMRAP 15

50 Jump Ropes

30 Walking Lunges

Skill: 3 Rounds

75ft Single Arm Overhead Carry (Each Arm)

*Perform 3 Push Press every 25ft

**May increase weight

WOD: AMRAP 13

5 Rounds

50 Double Unders

Strength: Deadlift

E2MOM x 5 rounds (10 mins)

5 Reps @ 70-75% (+15-20lbs from last week if no 1 RM)

WOD: AMRAP 3

12 Double KB Deadlifts 53/35

12 Burpees

A) Split jerk; find a heavy single for the day (from the rack). Think about pushing yourself under the bar as quickly as possible.


 


B) CF Metcon


 

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