S:
E3MOM x4
200 m Run

WOD: For Time
100 jump rope
50 Deadlift 95/65
40 Ring Rows
30 Push press 95/65
20 box jumps 20/16
10 Front Squat 95/65
5 Wall Walks"

Strength: Power Clean

Take 15 min to find a heavy 2 (you may reset at the bottom)

and then. . .

1 arm DB row (use bench)

3 x 12 ea side E2MOM for 6 min (AHAP)

Wod:

3 Rounds

25 double unders

Tiffany B

Almost a year ago Tiffany came to CF Jaguar wondering if she’d made the right decision for her fitness program.  It looked quite intense and with a few health challenges she wasn’t 100% convinced it was the right choice for her.

A) Clean and Jerk; 15min E3MOM; 2 @ 85% (5rds)

B) Starting at the weight for Part A, find a heavy 3 front squat

C) 3RFT

50 double unders

25 Wall Balls

15 KB HPS (53/35) (alternate as you feel)

S: Strict Press
3-3-3-3

WOD:
8 min AMRAP
1 Rope Climb
40 DU  ( 80 singles) "

Strength: Bench Press

Set the clock for 18 minutes. . .

10@55% of 1RM, 7 @60%

5, 5, 5 or 3 attempts to find a 5RM

And then…

Slight incline DB bench (neutral grip, 45# plate under bench)

Workout of the day - Wednesday, September 14, 2016

 


Warm Up: 2 Rounds of


1x Turf Length Crab Walk

Test: 1 mile run for time

Wod:

Min 1: 25 yd bear crawl (shuttle it on the turf at the 4:30 pm class or do on matting)

Min 2: 10 tire flips

Min 3: 100 m sprint

Min 4: 30 s plank hold

5 rds (20 min)

S: back squat
E2MOM x 10 min
2 reps @85%( build to heavy 2 if no 1RM to work off )

WOD:

Death by burpees