1.17.17

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Warm up

2 rds

  • 25 jumping jacks
  • 50 ft high knees
  • 15 jumping squats
  • 50 ft high knee skips
  • 15 push ups

WOD

Strength/Skill

Snatch (full)

2 @65%-70%-75%

2@80% X3

Metcon

AMRAP 15

  • 15 box jumps 24/20
  • 10 power snatch 75/55
  • 5 lateral burpees over bar
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1.16.17

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Warm up

2 rds

  • 250m row
  • 50 singles
  • 30 seconds squat bottom hold
  • 10 front squats 45/35
  • 30 seconds overhead tissue smash
  • 10 push press

WOD

Metcon

  • 10 thrusters 135/95
  • 50 double unders
  • 8 thrusters
  • 40 double unders
  • 6 thrusters
  • 30 double unders
  • 4 thrusters
  • 20 double unders
  • 2 thrusters
  • 10 double unders
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1.13.17

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Warm up

2 rds

  • 75 singles
  • 100 ft high knees
  • 100 ft butt kicks
  • 15 squat jumps
  • 15 push ups

WOD

Metcon

3 RFT

  • 7 sdhp 135/95
  • 14 hspu
  • 21 ball slams 30/20
  • 28 double unders
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1.12.17

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Warm up

2 rds

  • 250m row
  • 50 jumping jacks
  • 10 bar kips
  • 10 push ups

WOD

Strength/Skill

Power clean and jerk

2+1  @65%-70%-75%

2+1 @80% X3

Metcon

CF Games Open 16.3

AMRAP 7

  • 10 power snatches 75/55
  • 3 bar muscle ups

**SCALE AS NEEDED**

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1.11.17

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Warm up

400m jog

2 rds

  • 50 jumping jacks
  • High knees – 100 ft
  • High knee skips – 100 ft
  • Toy soldiers – 100 ft

WOD

Running intervals

  • 2x 400m run
  • Rest 2 mins after each
  • 3x 300m run
  • Rest 1 min after each
  • 4x 200m run
  • Rest :30 after each
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1.10.17

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Warm up

3 minute row or bike

2 rds

  • 6 front squats
  • 30 second squat bottom hold
  • 6 thrusters
  • 30 second foam roll t-spine

WOD

Strength/Skill

Deadlift 5 RM

Metcon

  • 40 wall balls 20/14
  • 4 cleans 185/125
  • 30 wall balls
  • 3 cleans 205/145
  • 20 wall balls
  • 2 cleans 225/155
  • 10 wall balls
  • 1 clean 245/165
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1.9.17

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Warm up

3 rds

  • 10 calories airdyne
  • 10 front squats
  • 10 push press
  • 10 push ups

WOD

Strength/Skill

Power snatch

2 @65%-70%-75%

2@80% X3

Metcon

  • 30 calorie airdyne
  • 30 front squats 115/85
  • 30 push press 115/85
  • 30 box jump overs 24/20
  • 30 burpees
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