6.9.17
/
WOD
Metcon
“Kelly”
5 RFT
400m run
30 Box-jumps @ 24/20”
30 Wallballs @ 20/14
Time cap: 45 minutes
Featured
3.14.17
/
WOD
Metcon
Partner WOD
30 min AMRAP
20 Burpees
50 Push Press @ 75/55
750m row
3.13.17
/
WOD
Strength
10 min EMOM
3 Front Squats @ 70-75% 1RM
Metcon
10 min EMOM
O: 15 Wallballs @ 20/14
E: 40 Double-unders (Scale: 25 DUs or 2/1 singles)
2.10.17
/
WOD
Accessory
Glute Bridge Raises 5x15
Metcon
4 RFT
10 Deadlifts @ 225/155
20 HRPU
2.7.17
/
WOD
Strength
10 min EMOM
5-7 Strict Pull-ups
Metcon
4 RFT
25 Medball Cleans @ 20/14
50 Double-unders (Scale: 35 DUs or 3/1 singles)
