Skill: Front Squat

15 min to a heavy 3 reps

WOD: AMRAP 20

6 Burpees

12 Jumping Squats

18 Mountain Climbers

Every 3 rounds, 400m run (500m row)

Score is heaviest 3 reps/rounds + reps

A) Snatch complex; E90sec x 5rds; Power Snatch + Hang Snatch + OHS @ 80-85% of 1rm PS

B) CF Metcon

C) Toes to bar; 5min EMOM x 10 reps

OLY: Clean Complex

20min -ish to find a 2RM of the following:

Power Clean + Hang Squat Clean + Thruster

*May take a slight break and readjust after the first rep of the complex.

WOD: AMRAP 9

60 DUs (120 single)

Skill: Bench Press

Heavy 2

WOD: Teams of 3

Station 1 – Plate Push DnB (45/25)

Station 2 – 15/12 Cal AAB

Stations 3 – 125 Single Unders (sub 15/12 row for injuries)

3 Rounds

A) Back Squat; 5 reps @70%, 3 reps @80%, 1 rep @85-90%, 10 reps @75%, 10 reps @75%

B) CF Metcon

C) In a minimum of 4 sets for max reps of strict deficit hspu, accumulate more than 15 total reps. you choose the deficit.

Workout of the day - January 25th 2017

Choo Choo

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


Skill:
Ring Rows

WOD:

Ashley G.

STRENGTH: Deadlift

EMOMx 10

1 Rep @ 80-85%

WOD: With a running clock

1 min max KB Russian Swings (70/53)

1 min max Ball Slams (AHAP)

2 min max KB Russian Swings (70/53)

SKILL: Reverse Tabata Abs (:10 on/:20 off)

Side pillar right

Deadbud hold

Side pillar left

6 rounds, alternating through movements

WOD: AMRAP 13

1 Rope Climb

10 DB Step Ups (50/35)