FRIDAY – 1/13

Skill: 750m Row for time

WOD: AMRAP 20

60ft Sled Push

6 Burpees

12 Swings (53/35)

Score is row time/rounds + reps

A) Snatch: E2mom x 12 min (6rds); 3 reps @ 70 to 75% of 1rm + 5# Speed through the middle is still the focus. OK to use straps.

B) CF Metcon

C) 4 sets max chest to bar pull ups.

D) 4 sets max strict ring dips

A) Strength: Strict Press; build up to a heavy set of 5

B) Metcon: 5 rounds for time – challenge: can you do these rounds unbroken?

6 Chest to bar pull ups

10 Shoulder to overhead (115/80)

200m run

Workout of the day - January 11th, 2017

Monkeying Around

Warm Up:

THURSDAY – 1/12

SKILL: Deadlift

Every :30 for 7 Min (15 Rounds)

2 Reps @ 65%

WOD: 3 Rounds

400m Run

16 Ring Rows

250m Row

12 Wallballs (20/14)

Score is DL Weight/time

WEDNESDAY – 1/11

SKILL: E2MOM x 9 Rounds (preform each movement 3 times)

1) 1-2 Rope Climbs

2) Accumulate :45 Plank Hold (Forearms)

3) Max HS Hold (if uncomfortable upside down sub max plate (45/25) hold overhead)

A) Endurance test: Row 50 calories for time

B) Metcon: Tabata x 4 w/ 2 min rest between.

4min assault cal

4min double unders

4min row cal

4min burpees

Score: Each Tabata scored separately

A) CF S-WOD

B) CF Metcon

C) 3RNFT; 20 – 30 ghd sit ups / 1 max effort nose to wall handstand hold

A) Power Clean, max reps at 80% of 1rm in 90 seconds:

B) Metcon: AMRAP 20min

2 Rope Climbs – sub up downs + L-Sit, or 15 RR

16 RKBS 70/53

2 Rope Climb