Workout of the day - March 28th, 2017

Warm Up:
Freeze Tag - Once tagged, preform 5 reps of the called out exercise to get back into the game.


Skill:
Handstand Kick Ups and Wall Walks

WOD:

Strength: Bench press

3 x 6 @ 70-75% of 1rm

WOD: Event 4(ish) 2014

7 min AMRAP

9 Handstand push ups (sub → usual modified HSPU → DB seated press)

6 Front Squats 135/95

3 Burpees

Skill: Teams of 2/3

Max distance row in 9 mins

*Goal is 2000m or more*

WOD: 10 rounds of

:30 on/ :30 off

Max burpees

Immediately after last rest period, 800m run for time.

A) Clean + 2 Jerks; find heaviest for the day

B) CF Metcon

C) 3rds for time; 5 HPC (135/95), 10 box jump over (24/20)

Skill: Bench Press 2RM

WOD: For Time

5 sets of 15-20 UNBROKEN wallballs

*rest as needed between each set to ensure unbroken sets*

Score is Bench 2RM/time

SKILL:

3 min EMOM 15/12 cal row

rest / transition 2 min

3 min EMOM 12/8 cal AAB

rest/ transition 2 min

3 min EMOM 8-10 ring dips/ring push ups

WOD: Individual Event 5 2016

3 rft:

A) CF S-WOD

B) CF Metcon

C) Mobility / Recovery (take 10-15min to mobilize your shoulders, and hamstrings)

Skill: Deadlift

Every :90 sec for 9 min (6 rounds)

6 reps @ 65-70%

WOD: 1 Round every 3 min for 15 min (5 rounds)

15/12 Calories on Bike or Rower

12 Hand release pushups (sub – pushups off a box)

Strength: Front Squat E2MOM 10 min

4-5 reps @ 70-75% + 5 lbs (check March 14th weight)

(Do 5 reps on the last round)

 

WOD: Team Event 4 2013

30 Wall Balls 20/14