SUNDAY

photo-2WOD

10:00 AMRAP (at conversational pace)
5 Pullups
10 Pushups
20 Reverse Lunges, alt. (10/ea.)
*After each round perform :30 Sampson/Hamstring Stretch of choice
– then, immediately into –
5:00 AMRAP (WOD pace)
5 Pullups
10 Pushups
20 Reverse Lunges, alt. (10/ea.)

(Rest 5 minutes)

10:00 EMOTM
100-yd Shuttle Run

(Rest 5 minutes)

Alternating Tabata
8 Rds x :20 on / :10 off
KB Swings (53/35)
Hollow Hold

FRIDAY

photo-289WOD

Strength/Skill:
1.) Deadlift
10-8-5+ (55,65,75%)

2.) 7:00 EMOTM Pull Ups
10 Hollow Swings + 5 Pullups
10 Hollow Swings + 5 Ring Rows

MetCon:
For Time
1000m Row
80 DU
60 Sit-ups
40 Box Jump Step-downs
20 Strict HSPU

WEDNESDAY

photo(74)WOD

Strength/Skill:
A.) Ring Dips
4 x (5 strict + ME kip)

B.) Back Squat
3-3-3+ (60,70,80%)

MetCon:
For Time
30 KB Snatches (53/35) *alt. every 5 reps
20-yd OH Lunge *one arm
30 KB Snatches *alt. every 5 reps
20-yd OH Lunge *other arm
30 KB Cleans *alt. every 5 reps
20-yd FR Lunge *one arm
30 KB Cleans *alt. every 5 reps
20-yd FR Lunge *one arm
30 KB S2O *alt. every 5 reps
20-yd Suitcase Lunge *one arm
30 KB S2O *alt. ever 5 reps
20-yd Suitcase Lunge *other arm

TUESDAY

photoWOD

Strength/Skill:
1.) Clean Complex
8:00 to max of HC (ak) + HC (pwr)

2.) 3 x 3 UB Cleans (full) from floor
@ 75% max complex on the :60

MetCon:
“Burpee Capacity Test”
4 Rounds
2:00 Burpees @ HR 155
:30 Rest

MONDAY

photo(73)WOD

Strength/Skill:
A.)Pull Ups
4 x (5 strict + ME kip)

B.)Push Press
8-8-8+ (50,60,70%)

MetCon:
8 Minute AMRAP
30 cal Row (7/5)
30 Pistols (alt)
30 HR Pushups
30 TTB
30 KB Swings (53/35)

FRIDAY

CFA_Jan23WOD

Strength/Skill:
1.) Deadlift 
8-8-8+ (50,60,70%)

2.) Ring Dips
5:00 EMOTM

MetCon:
Death by….. Bear Complex (135/95)
1 Power Clean
1 Front Squat
1 S2O
1 Back Squat
1 BtN S2O
x 1-2-3-4…..