Pre-WOD
• 2 mile run (treadmill 24 mins)

WOD - AMRAP (20 minutes)
• 5 pull-ups
• 10 KTE
• 15 squats

Post-WOD
• 100 sit-ups

Deadlift
8x3 work up to 75%
Ended w/ 375#

"Rahoi"
12min AMRAP
12 Box Jump 24"
6 Thruster 95#
6 Bar over burpees
6rds +18 reps

WOD
2013 CF Games Team Event
"Legless" @ 5:49
15 Thrusters, 95#
3 Legless rope climbs
12 Thrusters, 95#
2 Legless rope climbs
9 Thrusters, 95#
1 Legless rope climbs

FT @ 8:47
30-20-10
Pull-ups / HR push-ups
Then
1k row

Strength:

Back Squats - 3x185, 3x205, 3x225, 3x245, 3x265, 2x285, 2x305

Row:

1000m row for time - 3:48

For time:
Snatch 135 pounds, 30 reps

95#

Back Squat 5 RM

Hang Power Clean
3-3-3-3-3 at 80%1RM

9 minute AMRAP
6 x Power Clean (185)
9 x burpees

WOD: For Time

400 Meter Run

30-20-10
Box Jump/ jump over (24")
Pull Up

Sit Up

400 Meter Run

Post WOD
1RM Weighted Pull Up (75 lb)
1RM Weighted Ring Dip (70 lb)

Monday 12th February 2018

BARBELL OVERHEAD AND BAR GYMNASTICS WORK

With a running clock…

EMOM X 10

Even Minutes: 5 Strict Presses
Odd Minutes: 5 Strict Toes-to-Bars

Rest 2 minutes, then…

EMOM X 10

Even Minutes: 5 Push Presses
Odd Minutes: 5 Kipping Toes-to-Bars

Rest 2 minutes, then…

EMOM X 10

Even Minutes: 5 Push Jerks
Odd Minutes: 5 Bar Muscle-Ups

The barbell comes off the floor and all sets should be heavy but unbroken. You may go up in weight each set as appropriate, or choose to perform sets across. Scale the Toes-to-Bars as needed to Hanging Knee Raises, and the Bar Muscle-Ups to either Chest-to-Bar Pull-Ups (jumping if needed) or Jumping Bar Muscle-Ups. Scaling volume by cutting a rep or two on the gymnastics movements is also an option.

“Cindy” AMRAP 20 5 pull ups 10 push ups 15 air squats
12 sets + 4 pull-ups
(Sick)