WOD

CrossFit – Fri, Jan 13 Tommy Mac (Time) 2 Rounds for Time 12 Burpees 12 Thruster 115/75# 12 Burpees 12 Power Snatch 115/75# 12 Burpees 12 Push Jerks 115/75# 12 Burpees 12 Hang Squat Clean 115/75# 12 Burpees 12 OHS 115/75#

CrossFit – Thu, Jan 12 Deadlift (Weight) 1×2 @65% of New TM1×2 @72.5% of New TM3×5 @77.5% of New TM1×5+ @77.5% of New TM Metcon EMOM for 20:00 Even: 1 set of unbroken BMU’s(record # of reps; +/- 2 reps equals 15 Burpee penalty atthe end of the workout) + 1 Shuttle Sprint Odd: 4

CrossFit – Wed, Jan 11 Isabel (Time) For Time: 30 Snatches, 135# / 95# Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Metcon Mobility: 1. Spend one minute rolling out IT Band & then roll out each quad. 4:002. Banded hamstring stretch, groin stretch, crossover stretch. Spend one minute in each position.

CrossFit – Tue, Jan 10 Backsquat (AMRAP – Reps) 1×2 @ 65% of New TM1×2 @ 72.5% of New TM3×5 @ 77.5% of New TM1×5+ @ 77.5% of New TM *record reps from the “5+” set

CrossFit – Mon, Jan 9 Metcon (Time) A) 3 RFT:500m Row50 ft. DB Lunge 2×50/3550 ft. HSW (measure in 5 ft. segments) Scale: 50 Back-facing Wall Shoulder Taps/50 Nose&Toes Shoulder Taps/50 ft. Seal Walk ina Hollow Hold Rest 3:00 B) 2 RFT:100 Double Unders4 Rope Climbs200ft. Hill Sprint Scale: 8 K2E on the Rope/4 Tarzan