Skill: 17.2 standard review

WOD: 12-min. AMRAP
50-ft. weighted lunge
16 T2B / 16 Bar MU*
8 DB cleans
*2 rounds of T2B, 2 rounds of Bar MU, 2 rounds of T2B, etc.

Score: total reps

17.2

STRENGTH: Bench Press 15-20 min to find a 2 rm

WOD: 5 rounds for time

5 pull-ups
10 burpees
15 air squats

20 min time cap

PLEASE PLEASE PLEASE Go over proper standards for these movements.

Workout of the day - February 28th, 2017

"Pineapple"


SKILL:

Pullups and variations

WOD:
AMRAP

5 Pullups

5 Burpees

5 Situps

Turf Run

S: 
Push press E2MOM x 6 rounds
8 reps @ 50% (light loading)

WOD:
TABATA
Assault bike or rower (calories) 

Rest 4 min

TBATA

A) Snatch; 75- 80% 8min emom; 2 singles ea min

B) CF Metcon

C) Jump rope: 100 singles then 50 doubles then 25 triples (if this goes well,

do 2 rounds, if not, work on the weakness for additional 5 min)

SKILL: In 10 minutes (or less): 3 attempts at max reps of unbroken double unders

Rest 1 minute in between reps

WOD: For time
3-6- 9-12- 9-6- 3
Deadlift 225/155
Box Jump 24/20

Score: Max unbroken double unders/time

S:
10 min EMOM
ODD: 30 sec unbroken KB Sumo high pull 53/35
EVEN: 30 sec max unbroken wall ball. 

WOD:
10 Min AMRAP of: 
50 DU (100 JR)