4.15.19

WODMetcon
Partner WOD
5 RFT
30 Thrusters @ 95/65
50’ Partner Wheelbarrow each
60 Double-unders each (SC: 35 DUs; 135 singles)
100’ Partner Carry each

3.22.19

WORKOUT 19.5

33-27-21-15-9 reps for time of: Thrusters

Chest-to-bar pull-ups

Time cap: 20 minutes

VARIATIONS

Rx’d: (Ages 16-54) Men use 95 lb.

Women use 65 lb.

Scaled: (Ages 16-54)

Men use 65 lb. and perform jumping pull-ups

Women use 45 lb. and perform jumping pull-up

3.21.19

WODAccessory
Vertical Jump Test

Metcon
30 min EMOM
1: 30 Double-unders (RX+ 45 DUs; SC 75 singles)
2: 100’ Sled push
3: 15 Russian KB Swings

3.20.19

WODMetcon
2k row

Accessory
10 min EMOM
O: Handstand Work (RX: 10’ HSW; RX+ 25’ HSW; Sc: 30 sec Handstand Hold)
E: Strict Pull-ups (RX: 5; RX+ 7; Sc: 7 Banded Pull-ups/Ring Pull-ups/Ring Rows)

3.19.19

WODMetcon
AMRAP
10 Deadlifts
30 second hold
RX: 75% BW
RX+: 100% BW
SC: 50% BW

Rest 5 minutes
AMRAP
10 S2O
30 second overhead hold
RX: 50% BW
RX+: 60% BW
SC: 40% BW

Gymnastics Accessory
8 min EMOM
RX: 5 T2B
RX+ 7 T2B
SC: T2B Progressions