A) Back Squat; 5 @ 75%, 5 @ 80%, 5 @ 80% + 5# x 2 sets (4 total sets, 75%, 80%, 80%+5 x 2)

B) CF Metcon

C) Burpees; 2 sets of 30 for time, rest 3min between each one.

Skill: Tabata Row meters (:20 on/ :10 off) – 8 Rounds

:90 rest

Tabata Jump Rope (:20 on/ :10 off)

WOD: Death by situps

10 weighted situps (25/15) + 1(+1) situp

OLY: Hang Power Cleans

Max reps @ 65%

Rest 3 min

Max reps @ 60%

Rest 3 min

Max reps @ 55%

WOD: For Time

10-8- 6-4- 2 Power Cleans (175/105) (205/125 Rx+)

A) Complex; Clean + Clean and jerk, 5 sets @ 80 – 85% of 1rm Clean and jerk.

B) CF Metcon

C) Deadlift; build up to 2 sets of 2 @ 90% of 1rm

Skill: KB Bent Over Rows

4x10, increasing weight

WOD: Teams of 3

120 AAB Cals

120 DB Press (30-40/15- 25)

120 Ring Rows

Workout of the day - January 30th 2017

Freeze

Warm Up:
2 Rounds
Turf Run - Down and Back
5 Burpees
5 Squats
5 Pushups


Skill:

STRENGTH: Back Squat

Every :90 sec x 5 rounds

3 Reps @ 70-75%

WOD: TABATA 16.1

OH Lunge (95/65)

Bar Facing Burpee

OH Lunge (95/65)

C2B

:40 on/:20 off

5 Rounds