A) Power Snatch + Hang Power Snatch; find heaviest for the day.

B) CF Metcon

C) 4rds, not for time: 10 alternating pistols, 10 chest to bar pull ups

Workout of the day - Tuesday, October 11, 2016

Oly: 1 Power Clean + 1 Push Jerk
5 mins to review form/technique and then 20 mins to find heavy single for the day

WOD:
10 min EMOM
12 Russian KB Swings 70#/53#

Skill: Teams of 2, Max calorie row in 8 min, switching every 12 cal

***If class is larger than 10, can use teams of 3 or use AirDyne***

WOD: 15 min AMRAP Death By

10m sprints (+10m each min)

A) Power Clean; Find a heavy triple, then double, then single.

B) 10min AMRAP;

12 RKBS (70/53), 30 double unders

C) HS Walk; 2x length of turf, 6 push ups every time you come down (score # of push ups) (cap around 50 push ups)

Strength: Overhead Squat E90SecMOM – just set the interval timer

3.3.3.3.3 (5 sets of 3 reps increasing weight each set starting at 60% of OHS or light if no 1RM)

WOD:

400M Run

30 Wall Balls

Skill: Strict Press – 5 reps every :90 for 9 min (6 Rounds) @ 60-65%%

WOD: :40 sec on, :20 sec off/transition

Jump Rope

Wallballs

Burpees

Ball Slams

4 Rounds

A) Front Squat; 3 @ 60%, 3 @ 65%, 2 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 90%+ (go for heaviest of the day)

B) CF Metcon

C) Strict press; E2MOM 6min (3 sets) 5 reps @ 70-75%

In teams of 2…

RX

Run 600 m

21 thrusters (pick a challenging pair of db’s or kb’s)

5 rope climbs

Run 600 m

15 thrusters

3 rope climbs

Run 600 m

9 thrusters

A) CF Metcon

B) Work on a gymnastics Strength weakness