A) Skill: Front Squat

3,3,3,3,3 (Increasing in weight, find heaviest 3 of the day)

B) Wod: 21-15-9

DB thrusters (35-50 / 20-30)

Box Jumps (24/20)

A) Skill: Muscle ups; accumulate 20, or practice transitions. If the athlete doesn’t have 5 strict pull ups, and 5 strict dips, they will do 5 sets each of max reps assisted strict pull ups, and 5 sets max reps of which ever dip progression they can do.

B) Wod:

A) 4 sets not for time, 5 muscle ups, 5 power snatch (155/105)

B) CF Metcon

C) 3 rounds for max reps, toes to bar, push ups.

WOD:  2rds for time

800m run

20 mb slam – ahap

30 push ups

40 akbs 53/35

50 air squats

Kickin' off the Boardshorts & Bikinis Challenge -- Thank you Cody!

A) CF Metcon

B) 5 sets of max strict chin ups

A) Snatch, 25min to find a 1RM

B) Wod: 7min AMRAP

5 Thrusters (135/95),

7 TTB

A) CF S-WOD

B) CF Metcon

C) 100m row for time, rest 2min, 250m row for time, rest 2 min 500m row @ a 2 – 2:15 pace

Workout of the day - Wednesday, March 30, 2016

Warm Up:
2 rounds of - turf length: butt kicks, high knees, carioca then... 10 lunges --> 5 inch worms --> 10 broad jumps --> 30 second plank


Skill: Wall Walk Ups

WOD:

A) Skill: Rope Climb ascents (20min)

Accumulate 10 – 15 ascents while practicing good technique

B) Wod: 12min AMRAP

10 DB Bench (ahap, unbroken at least 3 rds)

20 sit ups

30 walking lunge steps