6.9.17

WOD

Metcon

“Kelly”

5 RFT

400m run

30 Box-jumps @ 24/20”

30 Wallballs @ 20/14

Time cap: 45 minutes

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)