8.6.18

WOD

Strength
10 min EMOM
2 Deadlifts @ 85-88% 1RM

Metcon
12-9-6
Deadlift @ 255/175 (RX+ 315/225)
Box Jumps @ 30/24” (RX+ 36/30”)
Time cap: 8 minutes

7.28.18

WODMetcon
4 RFT
600m run
20 Single-arm KB Push Press @ 53/35
20 KB SDHP @ 53/35

7.27.18

WODMetcon
4 RFT
100’ Overhead Walking Lunge @ 45/35 lb plate
25 Ab-mat Sit-ups

7.26.18

WODMetcon
6 min AMRAP
5 Hang Power Cleans @ 135/95 (RX+ 185/125)
5 HSPU (RX+ 4” Deficit)

Accessory
10 min EMOM
O: 10 Pendlay Rows
E: 30 sec Hollow Rocks

7.14.18

WODStrength
Push Jerk
2, 2, 2, 2, 2, 2, 2, 2