A) CF S-WOD

B) CF Metcon

C) Tabata; 4min; max aab cal

D) Tabata; 4min; ghd sit ups

Workout of the day - March 2nd, 2017

Warm Up:
Red Light, Green Light


Skill:
Thruster

WOD:
AMRAP
5 Thrusters

1 Forward Roll

5 Jumping Jacks

1 Forward Roll

A) Clean and Jerk; find a heavy single for the day (not a 1rm max effort)

B) CF Metcon

C) 3 rounds for time; 5 box jumps (30/24) 10 strict pull ups, 200m run

Skill A: 10-12 min of Ring MU Skill work (if no RMU but close  Hips to Ring Kip  Ring C2B  Ring

Pullups) Still not ready for that? Partner up and work on strict pull up negatives 5 sets of 5 reps

WOD: 5 – 4 – 3 – 2 – 1

Clusters 155/105

WOD: With a partner for time

100 box jumps 24”/20”
100 jumping pull ups
100 kb swings 53#/35#
100 walking lunge steps
100 kte
100 push press 45#/35
100 back ext
100 wall ball shots 20#/14#
100 burpees

A) CF Metcon

B) Work on a Gymnastics weakness.

17.2:

WOD: 12-min. AMRAP


50-ft. weighted lunge
16 knee raise / 16 jumping pullups*
8 DB cleans
*2 rounds of knee raises, 2 rounds of jumping pullups, 2 rounds of knee raises, etc.

Score: total reps

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.