A) CF Metcon

B) Attack a weakness!

Skill: Back Squat

5 reps @ 80%

3 reps @ 85%

1 rep @ 90@

Max reps @ 80%

WOD: Karen

150 Wallballs

Score is reps @ 80%/time

FRIDAY

Skill: Push Press

3-3- 3-3- 3, increase weight

WOD: Buy In: 100 Jumps Ropes (75 DUs)

3 Rounds for Time

15 Box Jumps (20/16)

15 Pullups

Buy Out: 100 Jump Ropes (75 DUs)

A) Back Squat; 3 sets of 10 @ 60 – 65%

B) CF Metcon

C) Recovery 400m run

Workout of the day - January 18th, 2017

Warm Up:
10m Bear Crawl ---> 5 Squats
10m Lunge ----> 5 Pushups
10m Crab Walk ----> 5 Situps
10m Duck Walk ----> 5 Jumping Squats

THURSDAY

SKILL: E2MOM x 5

16-18 DB Walking Lunges

*If completed 18 reps last week, go up in weight. If only completed 16 reps last week, go up to 18 reps and keep the same used last week

WOD: ARMAP 12

SKILL: Every 2 mins for 6 Rounds (12 min)

10 Russian KB Swings (53/35) + 5 Push Jerks

*Start around 60- 70% of Strict Press weight, may increase weight

WOD: 4 RFT

1 min max cal row

:15 rest/transition

SKILL: A) Bar Muscle Up Practice – 10 mins

B) AMRAP 6

5 T2B

1 Burpee

3 Pullups

1 Burpee

1 Bar Muscle Up

1 Burpee

WOD: AMRAP 15

30 Double Unders

SKILL: No SKill

WOD: Team of 2

125 Cal Bike

800m Run (alternating 100m runs)

125 Cal Row

*Bike and Row calories can be split anyway*

Score is time