4.30.18

WODStrength
10 min EMOM
3 Back Squat @ 75-80% 1RM

Metcon
4 RFT
10 DB Power Cleans
12 DB Front Squats
15 Box Jumps @ 24/20”
RX: 50/35

4.28.17

WOD

Strength

10 min EMOM

2 Squat Cleans + 1 Split Jerk @ 70-75% 1RM

Metcon

3 RFT

15 Thrusters @ 95/65

30 Double-Unders (Sc: 3/1 singles)

4.27.17

WOD

Strength

Weighted Pull-ups or Ring Rows

*If using weight, 5x6-8.  If no weight, 5x10-12

Metcon

12 min AMRAP

10 Burpees

15 Box Jumps @ 24/20

20 Ab-mat Sit-ups

4.18.17

WOD

Strength

Single-leg KB Good Morning 3x10 (each leg)

Metcon

15 min AMRAP

5 Pull-ups

10 Push-ups

30 Double-unders (Sc: 2/1 singles)

4.5.17

WOD

Strength

Pendlay Rows 5x12

Metcon

4 Rds E3M

500m row

Max Effort OTR Burpees

Rest 1 minute between rounds

Score: Total burpees and slowest 500m pace