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)

SKILL: EMOM for 12 min (3 ROUNDS)
Min 1: 10 T2B
Min 2: 15/12 cal row
Min 3: 10 ring dips
Min 4: 15/12 AAB

WOD: 14 min AMRAP
10 HSPU
200 meter run*
20 Russian KB Swings 70/53

Lacy S.

S:
Deadlift E2MOM x5 rounds
8 reps @ 50% (light loading)
Want to try and open up lower back after 17.1

WOD
15 min AMRAP
400m run (500m row)