12.24.18

WOD

Metcon
Partner WOD
6 RFT
50 Wallballs @ 20/14
50 SDHP @ 75/55
50/40 Calorie Row

10.11.18

WODStrength
8 x 1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean + 1 Split Jerk

9.6.18

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

4 RFT
50 Double-unders (SC: 30 DUs or 75 singles)
40 Air Squats
300m Run
20 Calorie Row

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

8.3.18

WODMetcon
15 min AMRAP
15/12 Calorie Row
10 Power Cleans @ 135/95
15 Burpees