A) Open WOD 16.3

Skill: Set a 15 min clock

Three sets, not for time, of:

Bar Muscle-Ups* x 3-5 reps

Double-Unders* x 30-40 reps

Handstand walks* x 3 attempts at max distance

WOD: For time

10-9-8-7-6-5-4-3-2-1

Wednesday, March 9, 2016

Warm Up: 3 minutes of jump rope
15 Squats
16 Walking Lunges
15 Sit Ups
15 Jumping Jacks


Skill: Deadlift

WOD:
15-12-9-6-3
Deadlift

Skill: 12 min EMOM

Even: Max Reps in 20 seconds - Hang Power Clean* @ 70-78.5% of 1 rm

Odd: Max Reps in 20 seconds - T2B

WOD: 5 RFT in 12 min or less or get squished by the BOULDER

5 Push Ups

10 Box Jumps 24/20

Skill: Push Press

Take 15 min to find a heavy double

WOD:10 min AMRAP

10 S2O (135/95 lbs)

100 Meter Run

10 Chest to Bar

100 Meter Run

Score: Push Press weight/ rounds and rep

A) “Misfit Clean Complex” Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk. Find heaviest complex of the day.

B) CF Metcon

Warm Up: 30 seconds 2x through of:
Push Ups
Squats
Tuck Jumps
Overhead Lunge Steps with Med Ball


Skill: Power Snatch

WOD:
21-15-9
Power Snatch
Ball Slams

Skill: Front Squat 3-3-3-3

Work to increase to a heavy 3

WOD: 5 Min AMRAP

3 DB Manmakers (like a burpee with weight but no row/no jump/no press)

5 Alt DB Renegade Rows (each side)

A) Build to a heavy single Power Snatch

B) CF Metcon

C) 4rds NFT, 7 burpees, 12 pistols, 30 double unders (should be unbroken, sprint through the triplet, then recover completely and repeat.)