3.4.19

WODStrength
10 min EMOM
2 Squat Snatches @ 65-70% 1RM

Metcon
For Time
50 Devils Presses @ 35/25

2.13.19

WODAccessory
Handstand Progressions
RX+: 4x25’ Handstand Walk
RX: Freestanding Handstand Holds/HSPU 5x5
SC: Handstand Holds/Bear crawls 5x100’

Metcon
10 Rounds E2M
5 Deadlifts
30 second handstand hold
RX: 225/155
RX+: 315/225; 25’ HSW

1.24.19

WODStrength
Pendlay Rows 5x10
Single-leg Glute Bridge Raises 4x20 (each leg)

Metcon
For Time
RX: 50 HSPU
RX+: 75 HSPU
Int: 25 HSPU
SC: 50 Stinkbugs

1.23.19

WODStrength
4x2 Snatch Balance
4x2 Squat Snatch @ 75-80% 1RM

12.31.18

WODMetcon
“Fran”
21-15-9
Thrusters @ 95/65
Pull-ups